August 13th, 2018 By SoloCup

11 men stepped into the moist, stagnant, Gloom of the Speedway parking lot, looking to get a little better.  What they got was #Day1 of #5DaysOfPain.

Warm Up

Fast mosey up to the top of the Tri Oval

• SSH x 15
• IST x 15
• Mountain Climbers x 15
• Mosey over to the Bridge

The Thang

Deconstructed Burpees 1- 10

• 1 Squat
• 1 IN and OUT
• 1 Merkin
• 1 IN and OUT
• 1 Jump Squat

Repeato up to 10 at the front, middle and back of the bridge

Mosey over to the Ticket Office

• 10 Merkins
• Quadraphilla up to the Gate
• 2 Inverted Row

Repeato down by 2’s for the Merkins and up by 2’s for the Rows

Mosey over to the Winner’s Circle

• 10 Step Ups each leg
• 20 Dips
• 30 Squats
• 10 Decline Merkins
• 20 Incline Merkins
• 30 Squats

Mosey under the Overpass

5 Burpees OYO

Mosey back to the cars

Mary

• LBC x 15
• Squirm x 15 (Screw you Pharaoh)
• Crunchy Frogs x 15

Moleskin

• Strong work by all out there today.  Tons of #NoQuit
• Welcome out FNG Patrick.  Choose which AO you want to go to and they can name you.
• When did @Habs turn into a Stud? #WexlerAint
• @FlipPhone screwed my plan up for the rest of the week by calling me out on Slack yesterday #CantRunAroundInACircleAndDoBoringExercisesNow

Keep pushing,

 

Harrisburg, The Dawg House, White Lightning

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