February 4th, 2017 By The Magnificent

12 men joined together on this cool morning to get a little faster, stronger, and give YHC a hard time. YHC was excited to try out a new routine, but dreaded trying to execute and explain the exercise.  However, after much planning and word play YHC was ready to give it a try. Overall the workout went a little like this:

Warm-Up

• Mosey down to the lower parking lot
• Disclaimer (butchered it)
• SSHx15 IC
• Windmill x 10 IC
• Merkin x 10 IC
• Burpies x10 OYO
• LBC x20 IC

The Thang:

• Mosey over to the bottom of the hill for some “Ladder” work
  • Bottom (10 burpies, run up)
  • Middle (10 jump squats, run up)
  • Top (10 dips, run back down)
  • Repeat decreasing by 1 until you complete 1 of each exercises
• Pick a partner and mosey over to the shed to pick up a sandbag for each group, except for one
• Mosey over to the football field
  • (Group 1) one partner will run with a parachute to the bleachers and back while partner 2 performs air squats.  Once partner 1 is done switch with partner 2.  After partner 2 is done, Group 1 will switch with Group 2 (w/ a sandbag)
  • (All other groups) partner 1 will run with a Sandbag to the bleachers and back.  Partner 2 performs air squats until partner 1 returns and then switch.
  • Repeat until everyone has ran with the parachute.
• Repeat this exercise in the same type of pattern with some inclusions:
  • Wave of partner 1 will run full side to side of field without sandbag
  • Partner 2 performs sandbag weighted squats (except for the group with parachute) until partner 1 returns and switch.
• Return sand bags and meet at the playground for:
  • 10 Pull-ups x 3 sets
  • 20 Merkins x 3 sets
  • 30 LBC x 3 sets
• Mosey back up to the shelter, er I mean the top parking lot for:

Mary:

• Reverse crunchx15
• Homeward to Marge x3
• Jay Lo x15
• Crunchy frog
• Recover…never mind we still have 3 minutes
• Burpies x10 OYO
• 1 minute plank

Moleskin:

1. Thanks for the opportunity to lead this morning fella’s and catch up with the Harrisburg crew.  I’m truly excited to start this new journey in Huntersville, but Harrisburg will always be my home.  So don’t worry, you haven’t gotten rid of me yet 😉
2. T-claps to everyone that ran prior to Bull run and ran/walked during Bull run, Sound off in the comments
3. Note to self, bring more women out for Pre-Bull and Bull runs.  It tis nice to talk enjoy the fellowship during runs, so thanks @Angila for coming out to join us.
4. Mud run is coming up in April so be sure to sign up and join a team if your interested.
5. If you have not replied to the F3 Meca Slack invite, please be sure to respond accordingly: if yes (respond back with yes), if no, I believe respond back to @Gamma that you would not like to join so we can take you off the list and keep the network from crashing.  Sound off @Gamma if I got that wrong…
6. Possible Wings of Eagles workday in the nearish future so be sure to keep a ear out for it or STK
7. After the parachute exercise YHC realized 1 of two things needed to happen
   1. Invest in a bigger chute, or
   2. Get more pax to come out to #Acceleration so that the chute does it’s job
8. Great fellowship at RRCS and plenty of talk about BRR2017.  If you haven’t joined a team yet please give it consideration.  If you decide to join the BRR team please respond to the email accordingly and tell @allformer2016BRR9menteam they should join too. Not going to throw out any names…
9. Peace out

Harrisburg, The Rail Yard

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