February 11th, 2017 By FlipPhone

9 Pax ended the week the right way .. a tough workout with friends and a few laughs.

YHC skipped the #Bullrun this morning because of random excuses related to lack of sleep.  Add in a strong coffee before the workout and YHC was ready to make up for the missed mileage in the workout.  The workout went something like this.

Mosey to the Library

Warm Up

• SSH x 15
• IST x 15
• Wind Mill x 12
• Mountain Climber x 15
• Mosey to pick up #TheLateSix … workout starts at 7 brother …

The Thang

Library Steps

• Reverse Spiderman Mericans up the steps
• Bear crawl down
• Only one round of this because we’re “limiting” shoulders … you’re welcome

Moesy to the rock pile

• Pick one the M would be proud of … Take your time @Gamma, we’ve got all day for you to find your perfect match (for the record he did find a man-size one, much better than the pebble that @BigBird settled with)
• Curls x 12ish
  • @MajorPain style!  No small arm circles around here.
• Summo squats x 12ish
• Repeato 3x, declining by 2

Mosey to the parking lot near the playground

• Bear crawl inch worm across the whole lot
• Somehow YHC thought that we wouldn’t each have to bear crawl the whole lot, because you know … we alternate.
• After several pax grumblings … duhhh, didn’t you know this is some serious shoulder workout???  We got close to the end of the lot and YHC called out “we quit when someone reaches the sand pile”.
  • @Gamma is smarter than he looks … he quickly got out of single-file line and touched the sand pile … DONE!

Suicides

• 3/4 of the way down the lot, then the full lot
• Reapeto with 5 mericans at the stops
• Extra credit for those that did them at the start line … YHC skipped it, oops

Mosey to the #PrisonYard

• Partner up and do 10 pull-ups, partner assisted as needed (let’s not kid ourselves, most of it was assisted, but … practice makes perfect, we’ll get there)
• 15 dips
• Run a lap
• Repeato 4x – for 1 mile!

Mosey to #HearRateHill

 

• Partner up
• Combined count of 200 Air squats at the bottom
• Other partner runs up the hill and back down

Mary

• Plank jacks x 15
• Pretzel Crunch x 12 each side
• 1 minute plank
• 20 Superman pulses OYO

Announcements

• Wings of Eagles event on multiple weekends.  Pre-blast is here.

Moleskin

• Tclaps to all the Bull runners this morning.  Riptide, Diesel, Gamma, Gapper, Evite, Exit 54, Magnificent … maybe others.  Especially strong work by Riptide, Gamma, Gapper, and Exit 54 for extra credit and still killing it in the workout.
• Tclaps to Exit 54 for getting in a solid 18 miles this morning!  He finished mile 18 right on time, just in time for name-o-rama.
• Strong work by @Othello this morning on the squats at HeartRate hill.  He did about 150 of our partner 200 squats.

 

Harrisburg, The Rail Yard

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