September 25th, 2018 By BanjoBoy

Twelve of Harrisburg’s toughest came out for the first beatdown in a while from YHC.  It went better than thought.  Here goes…

Mosey down the road for a bit, 50 yards of butt kickers, 50 yards of high knees, 50 of defensive slides one way, then 50 more of the other.

Disclaimer and Warmarama:

SSH in cadence x20
Rudy’s x7
Imperial Storm Trooper in cadence x20
Windmill in cadence x10

Mosey to the corner near the soccer field for the Thing and partner up:

Catch me if you can – Partner 1 runs backwards while partner two does an exercise. Partner 2 catches up to Partner 1 and switcheroo. The course follows the roads, cuts between the two lots. Just a loop. Pick up the Six when you finish and bring em back in.

Lap 1 – 5 Burpees
Lap 2 – 10 Merkins
Lap 3 – 10 squats
Lap 4 – 10 LBCs

Mosey to the People’s Wall for People’s Chair. 30s with both feet, 15s with right foot up, 15s with left foot up.

Mosey to the driving range. 4 min of Quad-ra-philia. Lots of #mumblechatter about tick season, rat season, snake season and how to handle each of them. “Smack it in the head” was one method of dealing with unruly serpents.

Mosey to the practice field for another round of Rudy’s (x10) and Carolina Dry Docs (x10). #runninouttheclock.

Mosey to the LP for Mary.
1 min plank
LBC x25 in cadence
Freddie Mercury x25 in cadence
Homer-to-Marge (thx Bull)

COT

Snake bit, tick infested Moleskin:

• Thanks for putting up with me today.  It has been a while since I led a beatdown… My snotty son made me nervous last night as I figured that he would be up every 45 min or so needing something.  Thankfully it wasn’t an issue.  It was crappy thinking about what @Solocup would have said…
• Great work by all.  No quit anywhere near that place. Extra Tclaps to the prerunners.  We are all pushing each other to be better than we were the day before and I love that.

Yep

Harrisburg, The Ridge

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