May 5th, 2018 By The Magnificent

9 excellent men showed up on this glorious morning for a little rail yard beat down.  YHC was a little rusty in his leadership skills, but the ol’ crew kept him in line (mostly @Hootie informing me how I do everything wrong).  Lots of mistakes were made during this workout, but the pax put up with my shenanigans and got a little stronger while doing so.  The workout went a little like this:

*1st mistake @Gamma: will there be a lot of running?…you know YHC better than that

Warm-up:

• Mosey around the bike path and make our way down to the bottom of heart rate hill
• SSH (IC) X 15
• Windmill (IC) X 10
• Merkins (IC) X 10
• 2nd mistake: Jump Squats (IC?) X 10?

The Thang:

• Partner up and perform a partner combination of 200 merkins at the bottom of the hill, while the other partner runs up HRH to perform 10 dips
• 3rd mistake: Mosey over to the prison yard for 3 sets of:
  • 10 pull-ups
  • 20 merkins
  • 30 squats 
• After that exhausting mistake, everyone mosey over to the other side of the park and grab a sandbag.
• Hill workout:
  • 10 sandbag curls at the bottom, bear crawl to the middle
  • 10x LBC at the middle, bear crawl to the top
  • 10x dips at the top of the hill
  • run back down and repeat the exercise by decreasing intervals of 2, except if your a boss like @Hootie
• Partner back up and perform a combination of 300 LBC at the bottom of the hill, while your partner runs up to the top to perform 10 merkins
• P1: 100 sandbag squats while P2 runs up to the top for 10 incline merkins
• Put up sandbags and mosey to the top for a very short Mary

Mary:

LBC x 20

Crunchy Frogs x 15 lead by @SoloCup

 

Sweaty Moleskin:

1. Great work by all this morning.  It was good to be back in the burg and enjoy everyones company this morning.  YHC knew going in he would be a little rusty, but the ol’ gang pushed and motivated me along the way.  Thanks for the support fellas!
2. Nice to see @Hootie actually finish a workout #bossstatus
3. Great comeback made by @Klump directed towards @Hootie and their strong knit friendship

The Rail Yard

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