October 10th, 2017 By Helga

Imitation is the highest form of flattery. YHC copied @Clump & @Gapper’s Crazy 8 workout at the Railyard and mixed in some motivational “coach-speak”  thinking with PMA, which stands for Positive Mental Attitude. Although on this muggy morning, PMA meant Plank Jacks, Merkins, and Air Squats. Oh, and in case YHC forgets, a bunch of Burpees as well. 14 men from Harrisburg took part in an enthusiastic beatdown around the HRHS parking lot. Here’s how it went:

Mosey around the parking lot

Warmup

#Disclaimer

SSH x20

Mountain climbers x15 each leg (OYO)

Cotton Picker x15

Imperial Stormtrooper x15

 

The Thang  — Enthusiastic  8’s

Mosey to the middle of the parking lot – run as many figure 8’s (around the full parking lot) as possible within a 30 minute time period – doing 8 reps at each station, here’s what the Enthusiastic 8 stations looked like:

Merkins

 

Plank Jacks    [                                   ]    Air Squats

 

Burpees

 

Plank Jacks    [                                   ]      Air Squats

 

Merkins

Marys

LBCs – x 20

Low Flutter – x20

Pretzel Stick – x15

Flapjack – x15

Crunchy Frog – x10

Low Dolly  x20

Freddy Mercury – x15

COT

Moleskin:

1. Strong work by all out there this morning. T-claps to early morning runners @Bull and @FlipPhone for the road work before the beatdown.
2. RED Fridays in November at The Ridge. Hero workout each Friday in November. Use this Sign Up Genius link to Q a RED Friday workout (or any upcoming workout!)
3. Lots of race event opportunities in the next 2 months including Speed for Need events and the Santa Scramble
4. MECA wide holiday Epiphany party looks like it will happen in January. @SoloCup will have more details in the coming weeks.
5. The orphanage in Concord is having a fall festival this Thursday at 11 AM.  Let @Flip Phone or @Kojak know if you are interested in going.  Here’s a link to what they did last year.  http://www.cogch.org/harvest-festival/
6. Please sound off in the comment section below with other announcements.

 

Harrisburg, The Ridge

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