August 20th, 2018 By Gapper

7 men (then another for a minute, then one more at the end) took their DRP and came out for an 18-rep tour of the Rail Yard on 8/18/18.

WARM UP

• Mosey to football lot
• SSH x18
• IST x18
• Merkin – 18 OYO
• Air squat – 18 OYO

BEAT DOWN

• Mosey to triple hill
  • 18 merkins, 18 LBC, 18 dip. Repeato.
• Mosey to Library steps
  • Reverse Spider Man Merkins up the stairs then lunge walk down ramp. Repeato.
• Mosey to overflow parking
  • 18 merkins, 18 reverse crunch, 18 air squat, then run to end of field & back. Repeato.
• Mosey to bottom of Hill of Pain
  • 18 burpees then run to end of field & back. Repeato.
• Mosey on trail to soccer field & line up at goal near tracks
  • 18 jump squats then run to midfield & back. Repeato.
• Mosey to prison yard
  • 18 step ups, 18 dips, 18 WWII sit ups then run to next corner of track & back. Repeato.
• Mosey to pond
  • 18 plank jacks, 18 wide merkins, 18 air squats then run lap around pond. Repeato.
• Mosey to the shelter
  • 18 step ups, 18 dips, 18 mason twist then run to bottom of Heart Rate Hill & back. Repeato.

MARY

• Ran out of time but got plenty during the tour

MOLESKIN

• Strong work as always, both by the pax at the workout and the others running distance before/during/after.
• Pray for Wexler’s family as his wife’s stepfather passed suddenly last week.
• Speed for Need at Hit the Brixx 5k on September 15. More info & sign up here.

Harrisburg, The Rail Yard