May 22nd, 2017 By FlipPhone

 

9 Pax showed up at the Speedway for #WhiteLightning to see what Kyle Busch left behind.  We decided against waking up angry, drunk fans with shotguns.  The workout went something like this.

Mosey for Warm Up

• SSH x 15
• IST x 15 (Pharaoh showed up fashionably late at this point.  Just like the other guy from Ohio that I know.)
• Wind Mill x 10
• Mountain Climber x 15
• Merkin x 12

Mosey to the other side of overpass

10 to 1 burpee ladder

Bear Crawl weave between poles

• 10 Angle Merkins
• Bear Crawl back
• 10 Angle Merkins

Wheel Barrel weave through the poles

• 10 jump squats
• Other partner wheel barrel back
• 10 jump squats

Quadraphelia up the hill to the top

Mosey to the overpass wall

Leg burner

• 10 step back lunges each leg
• 30 second peoples chair
• Repeato, decreasing by 2 with 30 second people’s chair between each set

Balls to the Wall with Hip Slap x 10

• Repeato 1 x
• Habs straight up has balls on the wall.  #strong

Mosey to hill by one of the gates

• Bear crawl 4 steps, 1 burpee
• Continue until you reach the top

Mosey to Victory Circle

5 to 1 ladder

• Regular Merkins, Wide Merkins, Diamond Merkins, Derkins

Mary

• Plank Jacks x 10
• Low Flutter x 15
• Mason Twist x 15

COT

• Life is short and never guaranteed
• Do it on purpose

Announcements

• The Bear coming up June 3rd up in Huntersville area in Isotope Region
• Harrisburg 4-year convergence on June 10th at #TheRailYard
• Q-school on June 17th
• Dawg House happy hour this coming Wednesday at Cabarrus Brewing
• There was at least one more that I forgot … please add in the comments

Moleskin

• Strong work this morning guys!
• Hope you feel better BurVegas.  Get some fluids and some rest.
• Where was Dial-Up??  “HC” means Hard Commit, in case you were wondering.
• Habs is a beast.  He made sure the end of the line for the burpee ladder didn’t move and puts it all on the line during balls to wall hip slaps.  YHC is glad the disclaimer came out just in time.

 

Harrisburg, White Lightning

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