June 4th, 2018 By Gamma

10 men sought to better themselves by taking their weekly dose of white lightning. After YHC arrived early to carefully lay out a few props, the workout went something like this…

#disclaimer

Warm-up
High-knees
Butt-kickers
Mountain Climbers x20

First Shot
Using the 8 aforementioned props (spread out over ~150 yards), suicide run to every other one, with 5 Dips at your first stop, 5 Incline Mericans at your second, 5 Decline Mericans at your third then just touch the fourth and run back.

Second Shot
Again, with the props, sprint the length, stopping at each one for 5 Diamond Mericans

Third Shot
5 Burpees at the bottom of the ramp, run up the ramp and 5 Burpees at the top
Repeat 4 more times

Fourth Shot
Indian Run down the I29 sidewalk to the front, loop around back to the bathrooms
People’s Chair w/Air Presses x15
5 slow 5-count Mericans (5-count going down, 5-count going up)
People’s Chair w/Air Presses x15
Mosey over to the Turn 1 ticket ramp

Fifth Shot
Partner up
P1 does full, APFT-approved Sit-ups while P2 runs backward up the ramp, then back down.
Flap-jack, then repeat 4 more times

Mary
Flutter Kicks x25

COT

5th Birthday Moleskin
1. Thanks for coming out. Granted, it was no Escalade beatdown, but hope you got your money’s worth. If not, I’ll be there for your Q next Monday.

2. Strong effort by all, with Hop Hunter and ReRun leading anything that involved running.

3. By my watch, we covered about 2.5 miles.

4. I left the props out there…wouldn’t somebody mind stopping by to grab them?

5. While today was technically F3 Harrisburg’s birthday, please join us for the official celebration convergence at The Rail Yard on Saturday, June 16th.

Cheers!
Gamma

Harrisburg, The Dawg House, White Lightning

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