August 19th, 2017 By Klump

With school buses creeping closer, 16 of Harrisburg’s finest came out on a pleasant (well, maybe at least a little less hot and humid) morning for today’s class. Lots of counting, working together, working hard, and a little recess. The lesson plan went something like this.

x denotes 4-count cadence

Warm Up

Mosey to flag pole in front of library
 (Pledge of Allegiance)
Disclaimer
SSH x20
IST x12
Merkins x12
Windmill x12

The Thang

Mosey to rock pile
 (Math, and Physics I)
Pick a rock (some may have regretted their choice…)
10 Goblet squats
10 Halos (left), 10 Halos (right)
10 Goblet squats
10 overhead chest presses
10 Goblet squats
10 curls
10 Goblet squats
10 skull crushers
return your rock

Mosey to corner of soccer field: Brazilian fun-run (Foreign Studies)
Choose a partner of like speed and form 2 lines with partners side by side
Sprint AYG with your partner diagonally across the fleld to the side goal, then mosey back around to starting point
Repeato

Mosey to Quadrophillia Hill (Physics II)
Keep your partner
P1 at bottom does Low Dolly and Low Flutter
P2 runs backward up the hill and Bear Crawls down the hill
Flapjack
Repeato x6

Mosey to the playground: 4 corners around soccer field OYO (Recess)
Corner 1: 10 pullups, 10 dips
Corner 2: 10 Merkins, 10 LBC’s
Corner 3: 10 Carolina Dry Docks, 10 Low Dolly
Corner 4: 10 Burpees
Repeat until time is called

Mosey to the shelter (Cafeteria)
10 step ups each leg
10 derkins
Repeat until Mary

Mary
Pretzel Crunch (Hong Kong Phooey)
J-Lo (Burvegas)
Squirm (Diesel)
Crunchy Frog (Klump)

COT

Announcements
1. Clown car to new AO in Kannapolis next Saturday if interested. Watch Twitter/Slack for details. There will still be a Rail Yard workout.
2. Custom GoRuck planned for March (just F3, maybe just MECA). See Gamma for details.
3. No repeat Q’s in August! Still a couple of slots open. Link here: http://www.signupgenius.com/go/10c0945afa92ea1f94-f3harrisburg

Moleskin
1. Strong work by all. Thanks for the opportunity to lead a great group of men.
2. Welcome back Cousin Vinny, and welcome to FNG Andy! Cliche but true, the workouts won’t get any easier, but you will get stronger.

Harrisburg, MECA, The Rail Yard

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