August 31st, 2017 By Kojak

On this last day of the month 11 of the Harrisburg select came out to get a lot stronger and spend some quality 2nd F time together.  The impending rain held off so it went down like this…….

 

Mosey to Raging Ridge Rd

 

Disclaimer

 

Warm-up

Windmill x 15

IST x 20

 

The Thang

30 seconds of work followed by 30 seconds of moseying.  The PAX cycled through the following exercises:

Merkins

CCD

Wide merkins

Derkins

Burpees

Shoulder taps

Mountain climbers

Bird dogs

American hammers

Plank jacks

 

Mary

W’s x 20

Box x 16 (courtesy of Posh)

 

 

Count off and Name-a-rama

 

COT

 

Moleskin:

–YHC had a few technical difficulties at the start and it’s great to have moral support like Tumbler there to point them out to you.  Thanks Tumbler!!!!!!

–Great to have Comanche brothers Nottingham and Shingle travel over and visit the AO. 

–Strong effort by the PAX!!!  We were able to stay together on the moseying so we could get maximum work done when the time came.

–This concluded the month of no Q repeats so hopefully the guys that had their V-Q’s this month will continue to step up in the future.  It is imperative that this happens. 

–Good numbers considering all the tapering going on these past few weeks                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                    

 

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