December 12th, 2016 By Gamma

A balmy 42 degrees brought out the best of Harrisburg….and YHC was there as well. To the best of my recollection, here’s what happened….

Warm-up
Short mosey (that hurt more than it should have)
SSHs x15
Peter Parkers x15
Air Squats x10
Mericans x10
Windmills x10

The Main Event
Mosey back to the first of five lightposts across the parking lot (guessing 40yards between each)
Burpee lunges to the second light (1 Burpee, 1 Lunge each leg, rinse, lather and repeat)
Sprint to the third light
Bear Crawl to the fourth light
Walking Lunges to the fifth light

Over to the island at the 29 entrance
3 sets of 10 Dips, 10 Incline Mericans

Mosey to the first overpass
8-Count Bodybuilders x5

Continue to the second overpass for a little work on the short ramp:
Bear Crawl halfway up the ramp
Mericans x5 at 12:00
15 second Plank at 3:00
Mericans x5 at 6:00
15 second Plank at 9:00
Back at 12:00, Bear Crawl the rest of the way up, then run back down

Bear Crawl halfway up the ramp
15 second Plank at 12:00
Mericans x5 at 3:00
15 second Plank at 6:00
Mericans x5 at 9:00
Back at 12:00, Bear Crawl the rest of the way up, then run back down

Facing 29, Plank Walk to your left up the ramp, run back down
Facing the Speedway, Plank Walk to your right up the ramp, run back down

Bear Crawl all the way up, CDDs x10, Crawl Bear back down
Repeato

Head back, stopping at the first overpass for Air Squats x10 and 20 WWII Sit-ups
Continue on, stopping again at the Speedway entrance ramp for Mericans x20 and 20 WWII Sit-ups

Back to the island at 29 for 3 more sets of 10 Dips and 10 Incline Mericans
Over to the first light post, sprint to the second, slow jog to the third, sprint to the fourth, slow jog to the fifth

Round Robin Mary under the lights….where there just happened to be a big dry spot…
Reverse Crunches x15 (Gamma)
Crunchy Frogs x15 (Solo Cup)
Pretzel Sticks x14 on one side, x13 on the other (SSMinnow…in Solo Cup’s honor)
20 Superman Pulses (Flip Phone)
10 Leg Lifts, 4-count up, 4-count down (Clueless)
LBCs x15 (Gamma)
1-Minute Elbow Plank (Flip Phone)

COT

Moleskin
1. Thanks for coming out. You should be feeling it in your shoulders right about now…

2. Great message from SSMinnow about the Christmas season. Thanks for taking us out.

3. Solo Cup played Mr. Helper in Kojak’s absence, although his assistance may have been slightly more self-serving. On a serious note, though, he had a great idea to help all those recovering from injuries get back in the mix. Stay tuned…

4. Flip Phone gave us a final update on F3Harrisburg’s OST project serving the Church of God Orphanage. Should be a good time tomorrow and hopefully a great impact on the kids. Thanks to him and Kojak for leading this and for all those who supported the project. #HIM

5. Need some Q spots filled over the next few weeks, especially if you’re in town for the holidays. On that note, barring a schedule change, Clueless is planning some football (with Burpees) for New Years Eve at the Railyard.

6. Tclaps to the dozen from F3Harrisburg (and many others from MeCa) who hit the Huntersville Half this past Saturday, several running their first Half. Also, shout out to Bull on his Kiawah Full Marathon….one of the few out there who can put in the mileage he did and still make the workouts and push the pax. #Third

Pax tibi,
Gamma

Harrisburg, White Lightning

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