February 6th, 2017 By Colonel Mustard

11 Men joined in the gloom the morning after the SuperBowl. I felt a little sadness for the Falcons this morning when I rolled out of bed up as I am sure that one hurt to wake up to. It was so close but the 2nd half was just dominated by a team that has been there many times. Anywho, here is what we accomplished this morning…

Short jog and a stop for COP:

SSH x20
Merkins X10
Mountain climbers x10
WindMill x10

Run over to the bottom of the stairs

Burpess x5
Run to the top
LBC x20
Run back down
Burpess x10
Run to the top
LBC x30
Run back down
Burpess x15
Run to the top
LBC x40

Run over to the Round-about

Partner Up for the following:
Partner Suspended Merkins x15
Squats x20
4 rounds

Partner Suspended Dips x15
Lunges x20 (10 per leg)
4 rounds

Run up the hill to the gate
Run back
10 Jump ups
4 rounds

Run over to the potty rooms
Peoples Chair with x10 Air Presses
Inverted Hip slaps x10
Peoples Chair with x8 Air Presses
Inverted Hip slaps x8
Peoples Chair with x6 Air Presses
Inverted Hip slaps x6
Peoples Chair with x4 Air Presses
Inverted Hip slaps x4
Peoples Chair with x2 Air Presses
Inverted Hip slaps x2

Run to the Cars for MARY

Low Dolly x20
Low Flutter x20
Reverse Chrunch x20
Plank Jack x10
WWII Sit-ups x20

Moleskin:
– The morning started off cool but it warmed up quickly with those damn burpess, who thought that was a good idea
– T-claps to the men of @Concord for joining your brothers at #WhiteLightning this morning. The workout is every Monday except for the last Monday of each month.
– Not sure what @Indy is doing to the men of @Concord but those boys don’t quit. I something about a whip but I want go there.
– Pray for our brother Flick as he could use it during this time.
– Continue to post men and #EH those #sadclowns around you. No need for anyone hold on to F3 as it was a gift given to you so now give it to someone else.

Harrisburg, White Lightning

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