August 25th, 2018 By Gamma

On the promise of “fun” 15 posted at The Rail Yard. (Spoiler alert: it was not fun).

Promptly at 0659 (to satisfy the angry pax among us with inaccurate watches), we took off up the road, down the walking path to the maintenance shed. The rest went like this….

#disclaimer
Warm-up
SSHs x25
Hand-Release Mericans x15
Slow Air Squats x15 (aka Appropriate Air Squats)
Mountain Climbers x15

Main Event
Everyone grab a sandbag and line up on the end line of the soccer field.
15 Burpees, jumping over the bag
Run to the first set of benches and back
10 Burpees, jumping over the bag
Run to the second set of benches and back
5 Burpees, jumping over the bag
Run to the opposite end line and back

15 Sandbag Thrusters
Backward run up the hill to the first level and back
10 Sandbag Thrusters
Backward run up the hill to the top and back
5 Sandbag Thrusters
Backward run up the hill to the second level and back

Pair up
P1 does Sandbag Curls while P2 Planks. Work as a team to decide when to switch, and continue to 300 total.

Repeat with 100 WWII Sit-Ups and Overhead Hold with the sandbag

Repeat with 150 Shoulder Presses and Plank.

Return the bags and head to the playground
1 Pull-up, 5 Mericans, 10 LBCs
Repeat with 2/10/20, 3/15/30, 4/20/40, 5/25/50 (if you finish early, start going back down
(note to self: math is hard for some)

Hustle back up to the cars

Mary
Flutter Kicks x25
LBCs x20
Pretzel Crunches x15

2 minutes of stretching courtesy of Clueless

COT (including our three distance runners); thanks to Talladega for taking us out

Sandy Moleskin
1. Thanks for coming out and trying something new. On the team exercises, we usually use running as the timer, but wanted to switch it up a bit. It was great to hear teams quickly figure out a system to take advantage of each team member’s strengths. Also great to see guys jump in to help out other teams once they finished. As hard a time as we give each other, you guys really are an amazing group of men.

2. Someone seemed especially ornery today #showtoknow. Heard from the pax: “can we just launch a minute early to save us from another minute of bitching?”

3. Strong work by all during most of the workout….and strong work by most during all of the workout. Plus some expert level injury-avoidance techniques towards the end.

4. Thanks to Man Down and Bundy for visiting us today, and to C-PAP for taking a break from his normal AO in Gastonia.

5. There was evidence of other runners out there this morning, but didn’t even join us for COT, soooo NO BACKBLAST MENTION FOR YOU (in my best Soup Nazi voice).

6. Large crowd for coffeeteria Q Source Grinder, led by Man Down. Probably need to stick to the other side of the road, so may need to start designating someone to go early and hold tables for us! By the way, Solo Cup, thanks for the coffee extra manly latte. And thanks to DT for the Academy Sports coupons.

7. Check the last or next backblast for information on Hit the Brixx 5k (Speed for Need event), Hope over Heroin and something else that was really important.

Cheers!

Harrisburg, The Rail Yard

---