September 23rd, 2017 By Klump

17 fine men came out to make themselves stronger through a pre-workout Bull run, Ruck, Broken Arrow, and/or with a workout inspired by blatantly stolen from Gapper’s ‘Crazy Eights’ Q. The workout went something like this.

x denotes 4-count cadence

Warm Up

Mosey to lower parking lot
Disclaimer
SSH x20
IST x12
Merkins x12
Windmill x10

The Thang

Mosey to the field house
Starting at the field house, run a figure 8 around the two tracks
Stop at every 50 yard line and endzone (8 stations total)
On the railroad side of the two tracks, do 8 Crunchy Frogs (16 per lap)
On the far ends of the two tracks do 8 Merkins (16 per lap)
On the parking lot side of the two tracks, do 8 Air Squats (16 per lap)
Do 8 Burpees every time you pass the field house (16 per lap)
Repeat until ~ 7:50

Mosey to the turnaround for Mary

Mary
Pretzel Crunch (Hong Kong Phooey)
Low Flutter (Helga)
Crunchy Frog (Klump)
J-Lo (Bull)

COT

Announcements
1. Reminder that the Healthy Eating Challenge starts October 2. Pre blast here: https://f3-meca.com/2017/09/20/pre-blast-the-fall-2017-meca-healthy-eating-challenge/
2. Harrisburg is hosting Remember Everyone Deployed (RED) Fridays this November at the Ridge.
3. The Murph workout is this Monday at Stallings Road Park.
4. Bull’s daughter is doing a fund raiser for 4H. One of the most unusual but best deals that I’ve seen in a while for a fund raiser……locally sourced, grass fed hamburger for $5/pound. Contact Bull for more details.

Moleskin
1. Strong work by all.  I logged ~ 3 miles, and I was at the back of the pack.
2. Thanks to Talledega for taking us out in COT.
3. Thanks for the opportunity to lead. This group always reminds me what I have to be thankful for and pushes me to be stronger physically, mentally, and spiritually.

Harrisburg, MECA, The Rail Yard

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