October 20th, 2016 By Kojak

On this late October morning the weather was perfect for 8 of the Burg’s finest to show up and put in some extra work.  YHC had expected more numbers so some modification had to be done.  It went something like this……………

 

DISCLAIMER

WARM-UP

SSH X 10

Cotton Pickers X 10

 

THE WORKOUT

1st Station(Lightpole)

Merkins X 10

Run around the center traffic islands and then to 2nd station

2nd Station(Practice Field)

Jump squats X 10

Run to other end of field and back and then to 3rd station

3rd Station(The Bull)

Burpees X 10

Run around center circle and then to 4th station

4th Station(Band Tower)

WWII Sit-ups X 10

Run up and down the tower and then back to 1st station

Repeato until 6:10

 

MARY

Low Flutters X 20

W’s X 20(Othello)

Superman pulses X 20 OYO

Merkins(in cadence) X 10

 

Count-off and NAME-O-RAMA

ANNOUNCEMENTS

–Turkey Bowl Thanksgiving morning 0700hrs at Harrisburg Park

–F3 Harrisburg Christmas Party December 3rd.  More details to come

–Lots of road races over the next months so search around and sign up

COT

 

MOLESKIN

–As I began to explain the workout more it was brought to my attention that this was not anything like Old Glory, thanks Solo.  He seemed concerned about the absence of the run before and after Old Glory but apparently we got over 3 miles during this.

–TClaps to the ones that showed up early and took part in the mile challenge brought to you by Clueless.  I can almost guarantee that most of the ones that have participated in this will improve their mile times.

–One race I wanted to mention is the Thin Blue Line Run on November 5th at the Charlotte-Mecklenburg Police Academy.  This honors two officers that were lost in the line of duty and raises money for college scholarships.  Here’s the link: http://www.charlottesfinestlegacy.com/thinblueline.htm

 

 

 

Harrisburg, The Ridge

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