October 15th, 2016 By Klump

6 of Harrisburg’s best came out on a clear, cool Carolina morning for a dose of fitness and fellowship. Kudos to those at the 6 AM Bull Run as well.

x denotes 4-count cadence

Warm Up
Mosey to lower lot
Disclaimer
SSH x20
IST x15
Merkins x15
Windmill x15

The Thang
Mosey to football field
Bear Crawl relay to midfield
Lunge walk back to starting point

Mosey to Quadrophillia Hill for a ladder
10 merkins at the bottom, 1 dip at the top
9 merkins at the bottom, 2 dips at the top
down to 1 merkin, 10 dips

Mosey to the football field
Pick a partner of like speed
Brazilian fun run across the field, and jog back around to starting point
Repeato x3

Mosey to middle of the two tracks
50 low flutter, Run 1 lap
50 Merkins, Run 1 lap
50 LBC’s, Run 1 lap
Rinse and repeat until time is called

Mosey to Playground
10 pullups, 20 dips, 20 CDD’s, 20 air squats
Repeato x3

Mosey to the shelter
10 step ups each leg
10 derkins
Repeato x3

Mary
Crunchy Frog (Klump)
Low flutter (Gamma)
Homer to Marge (Chaos)
Squirm (Kotter)

COT

Moleskin

1. Strong work by all. Thanks for the opportunity to lead a great group of men.
2. Good mumblechatter this morning. First time I’ve gotten a BS call during the warmup. Also seems like some people thought we were stopping at the turnaround for Mary and were shocked that we kept going to the shelter. I’ll take that as a complement……
3. Sorry that the orderly pairing and sprints during the fun run turned into a CF free-for-all. I guess the instructions were too complicated (cough…Chaos…. cough).
4. Great second F and stories at Coffeeteria. Gamma makes running BRR and a 24h heavy ruck sound like a party.
5. Keep an eye on the email blasts for upcoming races and other opportunities.
6. 11/24/16, 7AM at The Railyard, the annual Turkey Bowl makes a triumphant return. ‘Nuf said.

 

Harrisburg, The Rail Yard

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