June 9th, 2018 By Kojak

As the Q remained open last night and since YHC had a rare Saturday off, this gave YHC more reason to grab the spot and head out to The Rail Yard.  The humidity has really ramped up the past few days so getting soaked was on the agenda.  It went like this………………………..

 

WARM-UP

SSH x 15

Merkins x 5

Hillbilly x 15

Wide Merkins x 5

Cotton Pickers x 15

Diamond Merkins x 5

Windmills x 10

Tempo Merkins x 5

 

THE THANG

Grab a sandbag, partner up, and head over to the bottom off the hill.  P1 would do an exercise at the bottom of the hill with the sandbag while P2 would get up the hill by the specified way and do an exercise at the top.  P2 would then head to the bottom of the hill and P1 would do the same.  Each round each partner would start with 5 reps and work down to 1.

1st round:  WWII’s, bear crawl up the hill, Merkins

2nd round:  Curls, quadraphilia, Jump squats

3rd round: OH press, side shuffle, Flutter kicks

 

PULL-UP BARS

Do the following exercises and reps and then take a lap(1/4 mile) around the field.  Repeato until time is called by the Q:

5 pull-ups

10 merkins

15 WWII’s

 

HEARTBREAK HILL

Do the WWII’s at the bottom of the hill and then head to the top of the hill and do Derkins.  Start with 5 reps of each exercise and work your way down to 1.

 

MARY

W’s x 20

 

Count-off and Name-a-rama

 

COT

 

ANNOUNCEMENTS

–QSchool is Coming.  Look for more details from @SSMinnow soon.

–Adopt-A-Park 6/19 and we need two more guys to step up and help. Please send @Wexler an          email if you are interested.

–F3 Harrisburg’s 5th year anniversary Beatdown is 6/16. We will be serving coffee and bagels. Tell     your friends and lets see if we can get some guys who haven’t been out in a while to show up.

–The Family Cookout is 6/16 as well. Reply to the Evite even if you don’t plan on showing up.

 

PRAYER REQUESTS

–Escalade’s parents’ health

–Dick Tracy’s nephew

–Spauldini’s M Brandy

 

MOLESKIN

–Thanks to all of those late comers!!!  I don’t make it out on Saturday’s very often but I think the start time has been 0700 for awhile.

–Tclaps to Minnow who only ran around 6.5 miles during the Bull Run and still came out and kilt it.

–Yes Solo and Escalade this was made up on the fly.  Think I heard someone say that recently (like last Thursday).

–Thanks for partnering up Posh and next time don’t pick the heaviest sandbag bud.

–HKP was killing those presses.  Think I heard him say that might be his newest favoritest exercise.

–Chaos and DT kept going, as well as the mumblechatter.

–Wexler and Scooter are crazy fast!!!  Must be the headband for Wexler

 

 

 

Harrisburg, The Rail Yard

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