April 22nd, 2017 By Klump

7 strong men came out on a beautiful morning to celebrate Earth Day (well, maybe). They definitely came for a good beatdown and a dose of fellowship, and none left disappointed. Kudos to those at the 6 AM Bull Run as well.

x denotes 4-count cadence

Warm Up
Mosey to lower lot
Disclaimer
SSH x20
IST x15
Merkins x12
Windmill x12

The Thang
Mosey to football field
Bear Crawl ‘Indian Run’ to midfield
Lunge walk back to starting point

Mosey to Quadrophillia Hill for a ladder
10 merkins at the bottom, 1 dip at the top
9 merkins at the bottom, 2 dips at the top
down to 1 merkin, 10 dips

Mosey to the concession stand
Partner Up
BTTW while partner runs across field, flapjack
People’s Chair while partner runs across field, flapjack

Mosey to the playground: WIB
20 air squats
20 LBC’s
20 merkins
20 reverse crunches
10 pull-ups
1 lap around the football field
Do as many cycles as you can until time is called.

Mosey to the shelter
10 step ups each leg
10 dips
10 air squats
10 derkins
Repeato 3x

Mary
Crunchy Frog (Solo Cup)
W (Othello)
Pretzel Crunch (Big Bird)
J-Lo (Mud)
Low Dolly (Posh)
Squirm (Klump)
Low flutter (Phooey)

COT

Moleskin
1. Strong work by all. Thanks for the opportunity to lead a great group of men.
2. Nice to see Mud visiting the Rail Yard from the Dawg House. Welcome brother!
3. Please bring donations for the Harrisburg Food Pantry. Solo Cup is coordinating.
4. If you are looking to participate in the Carolina Rebellion, Posh can hook you up (and you’ll probably run into Hong Kong Phooey as well). #GottaShowToKnow.

Harrisburg, The Rail Yard

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