November 3rd, 2016 By SunDial

6 men (who weren’t up celebrating the Cubs breaking the curse) moseyed out of their fartsacks…

The thang:
Run once around parking lot for warmup:
10×10 (10 exercises at 10 reps each):
SSH
imperial storm troopers
windmills
merkins
plank (hold 10 count)
mountain climber
plank jack
wide merkin
air squat
prison air squat

Get in groups of 3 for some relay races:
Set 1: Partner 1 runs down, tags partner 2, who runs down and tags partner 3 who runs down (each man runs once)
***Losing group does 5 burpees. Winning group takes 5 steps back to make next race more challenging.
Set 2: Same thing, but each man runs twice.
Set 3: Same thing, but each man runs three times.
Set 4: Backwards run relay – same as above; each man runs once.
***Losing group does 5 burpees. Winning group takes 5 steps back to make next race more challenging.
Set 5: Same thing, but each man runs twice.
Set 6: Same thing, but each man runs three times.

“Hands of Time”
On the parking lot median/curb, do a plank/curb walk around the oval, going counter-clockwise.
Next, with hands on curb, get in “12-o-clock” position and hold, then do 5 merkins.
Then “3-o-clock” position (left hand on curb, right hand on ground) and hold, and do 5 merkins.
Then “6-o-clock” position (decline merkin) and hold, and do 5 merkins.
Then “9-o-clock” position (right hand on curb, left hand on ground) and hold, and do 5 merkins.
Repeato, but with 4 reps at each “hand”, then 3 reps, 2 reps, and 1 rep.

Mosey over to rock pile, pick one, and partner up.
Set 1:
Partner 1: run down to blue trash can, do 5 burpees, and run back, while Partner 2: rock curls until partner gets back. Then switch.
Set 2:
Partner 1: run down to blue trash can, do 5 burpees, and run back, while Partner 2: tricep extensions (with rock) until partner gets back. Then switch.
Set 3:
Partner 1: run down to blue trash can, do 5 burpees, and run back, while Partner 2: chest presses on ground (with rock) until partner gets back. Then switch.

Mosey back for Mary:
Crunchy frog x10
Mason twist x10
LBC x15
Freddy Mercury x10
Pretzel crunch x10, flapjack other side

Moleskin:
1. Rest up that hammie, Big Bird!
2. Stay tuned for more info coming soon about an orphanage in Concord we plan to help this Christmas season with gifts – they have 20 or so kids there, ranging from ages 1-16. Flip Phone seemed to be taking point on that.
3. Strong work out there, and thanks for being gracious with me, as I Q’d again for the first time in 3 months. /coneofshame
4. Tclaps to Kojak and Clueless for the miles logged pre-bootcamp.

Harrisburg, The Ridge