RailYard goes off the Rails

November 12th, 2016 By Clueless

10 ish (if you can count the @Hootie appearance) F3 Faithful joined up at #TheRailYard for some prison yard work.

Warmup: SSH IC x15, IST IC x10, Windmill IC x10, Staggered Merkin IC x10

Thang:

4 trail run laps starting and ending at #ThePrisonYard… lap 1 – Pullups x10, lap 2 – Kneeups x10, lap 3 – bob and weave x10, lap 4 – traverse all four sides w/o touching ground. Repeato for total of 8 laps
Man-Maker Mix – start at bottom of #HeartRateHill, 10 step back lunges each leg, up hill to shelter, 2 PAX do Man-Makers w/ 25 lb dumbbells (10 each), all others do 10 Decline Merkins, 10 Dips, 10 AirSquats. Repeato until time or all PAX do Man-Makers.

Mary: Pretzel Crunch IC x10, W IC x10, EyeOfNeedle

COT (with some super fast 1/2 Marathoners joining at the end)

Moleskin:

Thanks for playing along with a different mix this morning. #StrongWorkOutThere!
@TheMagnificent is part monkey. @SSMinnow is on the mend and looking strong.
@Riptide and @Escalade are beasts.
@SunDial became a man. @Helga was already a man.
@Oz looked like he was in his early 20’s. #NoQuit in @Klump (strong push!).
@Hootie prefers #SoccerArms and coffee.
Good luck to all those running in events today or training for future events! It’s setting those goals that keep things fresh.

Keep pushing – Clueless

2 Comments on “RailYard goes off the Rails”

SunDial November 12, 2016 at 3:34 pm

That was a tough one. Clueless, nice change of pace and variety!
Helga November 12, 2016 at 6:53 pm

Great lead and beatdown @Clueless. The man-makers was a good way to finish it off.

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