September 28th, 2017 By Kojak

The morning started out with 10 then 15 then finally 16 dudes showed up on a nice crisp morning in the ‘Burg.  A few got some pre-run/rucking in so off we went.  It went down like this…………..

 

Disclaimer

 

THE WARM-UP

SSH x 17

(Wait three more roll in and are reminded that we now start at 0530)

IST x 15

Merkins x 10

 

THE THANG

The Practice Field:  We partnered up (size did matter) and did the following exercises at the four corners of the field:

1st: Hand release Merkins

2nd: Bobby Hurleys

3rd: CDD’s

4th: Reverse lunges

3 rounds and do the designated reps as a team.  The team would backwards run from endzone to endzone and would partner carry (piggyback or firemen’s carry) from sideline to sideline.

1st round: 20 reps

2nd round: 40 reps

3rd round: 60 reps

 

BALL TOSS

Grab a tennis ball and face your partner.  The team would do 1 rep of the designated exercise and then underhand toss the ball to the other partner.  Both would take a step back and then do 2 reps and continue this until they dropped the ball.  Once the team dropped the ball they would start running around the parking lot until the last team is left.

1st round:  Burpees

2nd round:  Core killers

 

MARY

Freddy Mercury’s x 10

 

Count-off and Name-a-rama

 

ANNOUNCEMENTS

–HEC workout at Comanche this Saturday

–Red Fridays in November will be here in Harrisburg

–Contact Solocup by today (I think) if you want to contribute to the BRR donation for The Children’s Home Christmas Project.  More info on that in the coming weeks.

–Exit 54 is hosting ultimate Frisbee this Saturday at the Railyard.  Bring your 2.0’s and first aid kits!!!

 

COT

 

MOLESKIN

–TClaps to the pre-runners and ruckers.  Good to roll in the lot and already see several cars waiting.  Good to get a visit from Bos but he rucked for his workout.  That man was moving.  GRT is going to be no challenge for him!!!

–Great to have T-Bone back in the ‘Burg but didn’t recognize him at first with that beard.  Said something about being undercover???  Maybe we got a new UCB since the prior one retired to the coast.

–Good to see big numbers at the Ridge again!!!  Let’s keep this rolling through the winter.  Maybe Starsky??

–Great group of guys to lead!!!  Even though the August Q challenge is over that doesn’t mean that you can’t sign up to lead.  Yes that means you!!!  So just sign up and see what pain you can deal out.

Harrisburg, The Ridge

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