October 13th, 2018 By HongKongPhooey

PAX:

4 Men came out, but wait there’s more… 4 became 6, then 7, and we ended strong with 12 for a beautiful morning and great workout at the Rail Yard.

Mosey to parking lot:
Disclaimer & Warmup: SSH x15, IST x15, WM x10

Thang:
Mosey to play ground:
Do an exercise & take a lap, when you finish your lap rest or pick up the six
1st: 10x pullups + lap
2nd: 25x dips + lap
3rd: 20x Carolina dry docks + lap

Mosey to bottom of hill:
jump squats at bottom 10x
Quadraphilia up
Merkins 15x at top
repeat for 3 trips up the hill

Indian Run around the track to the Concession stand:
find a spot on the wall for people’s chair (Normal, left leg, right leg)
Because the PAX choose longer and dry vs shorter and wet… we ran the length of the parking lot rather than accross the field
Run as fast as you see fit across the parking to the dumbster
WWII 20x
Run back to concession stand
Repeat, for another set of 3

Mosey to farmers market field:
Jack Web ladder starting at 1 & went to 10

Couple reps up heart attack hill
Lunges 10x each leg at bottom, Incline merkins 20x at top
Lunges 10x each leg at bottom, Decline Merkins 20x at top

Mosey to Mary
Mary:
LBC x15
low flutter x15
Reverse crunch x15
the W x15
help from Caos, with Homer to Marge

COT

Moleskin:
– A lot of pre workout activity with a parking lot full of vehicles at 6:30 with everyone out doing their thang
– Strong work from everyone
– Tclaps to Scooter for coming out dispite a good night with cerveza
– Thanks to Tumble, who helped me with counting a few times (Which I definitely needed)
– Thanks for the opportunity to lead…

Announcements:
– Speed for need race starts at 9am tomorrow. I’m sure slack will have details.
– Gremlin event planning meeting at Hawthorns on Monday (10/15) at 7pm

Harrisburg, The Rail Yard

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