July 29th, 2017 By escalade

22 F3 Brothers gathered in the gloom at Harrisburg Park today.

Several runners in the Bull Run.   Unfortunately,  YHC set his alarm for PM and missed that part of todays workout.

All 22 got started with a short run to the bottom lot for a disclamier and warm-up.

• 15 SSH
• 10 Merkins
• 15 Mtn Climbers
• 15 Squats
• 15 Imperial Storm Troopers

This is where a few guys peeled off for the Broken Arrow workout led by Gump.

The rest of the poor souls got stuck with this:

Defensive Slide Ladder across the parking lot.

• 1 Merkin to start – other side – 7 Star SSH or Toyota’s.
• Rinse and repeat until count’s reversed.

Indian Run around the park to the library with 1 merkin off the back. 

Leap Frog Ladder

Of all the bad ideas I’ve had this is one of the worst.   Partner up because misery loves company.

Near the Library both partners 1 Burpee

In a leap frog pattern.  Partner 1 ran up two parking spots and planked.  Followed by Partner 2 that ran up two more parking spaces and planked.  Continue in this fashion until both reach the telephone pole about 100 yards away.

On the other side 7 1 arm get-up’s (each arm.)

Rinse and repeat until the counts reversed.

Fellowship mosey to the pond. 

Jack Webb 1 – 10 count at “Jack Webb Field” 

Run up Heart Rate Hill to the lot for Mary. 

Mary: 

Rejoined by Broken Arrow.   The gang’s all here.

• 15 Low Flutter
• 15 Crunchy Frog
• 15 Mason Twist
• 15 Squirm
• 1 min plank.

Moleskin: 

1. Thanks Gump for taking the lead on Broken Arrow today!    Great to see you again brother!
2. Always impressed how this group can grind out just about any exercise.  Lots of mumble chatter in the Leap Frog, and I’ll admit the defensive slide was probably 30 yards too long.   Did we let that stop us?   Hell no!  Ass and Elbows the whole way.    Great effort by all.
3. Sadly this was my first lead of 2017.   Glad to be back and hope it was as tough on you as it was on me.

YHC – Escalade

Harrisburg, The Rail Yard

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