October 14th, 2017 By escalade

19 men posted in the gloom at The Railyard today to suffer through pain stations and watch issues.

Warm Up: 

• Mosey to lower lot
• 15 SSH
• 15 Imp Storm Troopers
• 15 Merkins
• 15 Cotton Pickers

Tabata at the pull up bars.

20 seconds on, 10 seconds off,   8 reps for each exercise.

• Station 1 – Pull Up’s or watching others exercise
• Station 2 – Merkins
• Station 3 – Sit-Up’s
• Station 4 – Squats

 

Indian Run to other side of park

Quadriphilia – 4 min. of backward running up and down a hill.

Squat, Lunge, Run, Squat

Partner up, P1 Lunges to mid field and runs back to P2.  P2 does squats on field line.   Continue in this fashion until the group reaches 500 squats combined.

Mosey to the pond.

Jack Webb 

Run up Heart Rate Hill to lot for Mary. 

Mary:

• 15 LBC
• 15 Mason Twist
• 1 Min Plank

Moleskin: 

Glad I stepped up to lead today.  Always fun hearing the mumble chatter when things don’t go quite as planned.   Watches may work or not, but we kept going.

I originally had the Squat, Lunge Run Squat planned with sandbags.   But I realized it would take an extra 10 min to get and put up the sand bags.  Plus, that sounded beyond bad.   Maybe next time…

Also as the Q it’s extra fun hearing group suggestions like “we don’t have enough time for this do we?”  or  “We’re not going to do this for the entire workout are we?”    Again, maybe next time…

Thanks for posting today.  Great seeing such a large group today.

YHC

• Escalade

Harrisburg, The Rail Yard

---