September 4th, 2017 By FlipPhone

10 men rose early on this Labor Day to get stronger and hangout with their brothers.  The workout held true to the pre-blast with very limited running, but still plenty of pain.  It went something like this.

Short mosey to the bathroom building.

Warm Up

Air squats, IST, Windmill, Mountain Climber, Merikans

The Thang

Balls to the wall with hip slaps x 10 in cadence

Peoples chair with air presses x 10 in cadence

Repeato 3x

Short mosey to the light poles

Partner up

Bear crawl to one light pole

15 merikans

Wheel barrel 1/2 way to the other light pole

Switch with partner and go rest of the way

15 merikans

Repeato back to the start

Circle up

1 minute elbow plank

1 minute bridge with one leg up

Repeato bridge with opposite leg up

Mosey to rails at the top of one of the hills

Decline ladder 10 to 1

Merikans, Dips, Pull ups

Mosey back to parking area

Side planks

1 minute … wait, make that 30 seconds each side

Low Flutter x 20 in cadence

LBCs x 20 in cadence

Crunchy Frog – @SoloCup

Superman pulse x 20 OYO

Mason Twist x 20 in cadence

Plank jacks x 20 in cadence

Stretch it out

Hamstring stretch

Eye of the needle hamstring stretch

Moleskin

Great work this morning guys.  Thanks for coming out.

Great to meet Tugboat Willy.  I think this workout was too easy for him.  Keep coming back, normally it’s not so easy.

Thankful today for my job and all the opportunities we have here in this country.  Don’t take it for granted.  Do what you can to help others looking for work or those in your workplace that need help getting to the next level.

 

Harrisburg, The Dawg House, White Lightning

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