June 7th, 2017 By Sid Vicious

2 of Harrisburgs smartest came out for a stretch round robin work out.  1 of Harrisburgs runners forgot about the Pitchfork starting today so he ran solo.  The work out went something like this to the best of my memory.

Warmup

• High Knees
• Butt Kickers
• Arm Circles

The Thang

1. Mountain Pose
2. R Ear to R shoulder – flap jack
3. Grab L wrist behind back L ear to L shoulder – flap jack
4. Plank /  R Lunge / Chataranga / Updog / Down Dog – flap jack – heel raises X 5 each leg
5. Standing hamstring stretches (L)/(R)
6. Standing Knee to Chest (L)/(R)
7. Wrist stretches
8. Ball
9. Bridge – grab wrists under (L)/(R)
10. Bridge (L) center extend (R) leg – flap jack
11. Cobler pose
12. L Leg over R knee – arms around knee pull to chest – flapjack
13. Sitting spinal twist (L)/(R)
14. Foam Roller – IT, Glute, hamstring, neck rolls

Moleskin

• Thanks for the opportunity to lead
• @Clueless thanks for the co-lead
• @Strapless I think you ran harder than our brothers at the pitchfork 🙂
• @Clueless and @Sid Vicious extra credit for the pre-run

 

Harrisburg, Warrior One

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