April 29th, 2017 By SS Minnow

It was more than you might think…it was actually eleven. Here’s the list: Boys, I Wanna Be Your Man, Matchbox, Honey Don’t, act Naturally, What Goes On, Yellow Submarine, With A Little Help From My Friends, Good Night, Don’t Pass Me By, Octopus’s Garden.

One of these tunes came to YHC”s mind after today’s Rail Yard workout …..’With a Little Help From My Friends’ (check out the link for a nice early version of this song). YHC got some help with Peter Parkers from Riptide and from Hong Kong Phooey during Mary with low flutters and the squirm to take us out on…..thanks guys!!

The Thang

Mosey to the west parking for warm-o-rama

• Side straddle hop
• Imperial storm toopers
• Windmill
• Merkins
• Mountain climebers
• Air squats

Indian run (kinda) around the west field to the north end of the field

Ladder (here’s where the math challenge came in)

• Ladder up the hill – burpees & WWII Situps
• 1st time up – burpees, 1 bottom, 1 middle, 1 top
• 2nd time up – WWII situps, 1 bottom, 1 middle, 1 top
• increase each exercise by 1 the next time up…..till reach 5-5-5
• YHC had miscalculated the count (and the time this one was taking) so YHC called an audible after we reached 5-5-5 to end this one without going down the ladder

Suicides on the west field

• 1/4 way, then ten jump squats
• 1/2 way then ten jump squats
• 3/4 way then ten jump squats
• all the way then ten jump squats

Mosey to the playground for three sets of:

• 10 pullups
• 10 decline merkins
• 10 merkins
• 10 step-ups
• 10 dips

Mosey to parking lot by east field for some exercises in cadence

• side straddle hop
• jump squats

Mosey to the lower field by the old post office

RipTide led us in a round of one-to-ten Peter Parkers…thanks RT!

Heart rate hill …. three times up with 5 merkins at the top and bottom

7 Minutes of Mary

LBC, WWII sit-ups, pretzel crunch, then Honk Kong Phooey led the final two….low flutter and squirm

Moleskin

Thanks for the opportunity, men. Every one of you appeared to be sweating a good bit at the end….strong work by all

Talledaga…thanks for coming to the Rail Yard….would be good to see more Dawgs at the Yard too.

Cherry Garcia – real strong work out there … enjoyed talking shop with you after the workout too

Scrapple – glad you could join us in progress ….. #betterlatethannever

Strong group of runners out for the Bull run prior to te WO

Big Bird – good work out there…glad to see you back in uniform after the hat-less workout

Hong Kong Phooey – glad the wrist is back to 100%

Please remember the Harrisburg Food Pantry that SoloCup is collecting non-perishable food for

Good times at coffeeteria too … learned a bit about equine chiropractors?….you had to be there

Congrats to the Mint Hill AO…celebrating their two-year anniversary today with a convergence

 

 

 

 

Harrisburg, The Rail Yard

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