November 3rd, 2018 By HongKongPhooey

7 men came out for some 2-station work at the Railyard on a beautiful day for the Chicago, oh wait it’s the Charlotte Marathon day…

To the best of my memory it went something like this.

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

Thang:
Mosey to play ground:
2 stations (1st station at the playground and 2nd at the Prison yard) Same 2 exercises at each station. When finished at station run to the next, and when you finish a lap pickup 6, squats, or rest while you wait
1st lap of 2 stations: 10x pullups + 25x WWII (Turns out we like em down hill)
2nd lap of 2 stations: 25x dips + 25x Merkins
3rd lap of 2 stations: 25x Carolina dry docks + 25x Reverse Crunch
4th lap of 2 stations: 10x pullups + 25X WWII

Mosey to bathroom for a little drink if you’re thirsty

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

Indian Run around the track to the Farmer’s Market Pavilion for a little more 2 station work:
2 stations (1st station Farmer Market Pavilion and 2nd Pavilion at top of hill where we start) Similar to 1st set of 2 stations except for the hill in between
1st lap of 2 stations: 25x Incline Merkins + 25x Dips
2nd lap of 2 stations: 25x Decline Merkins + 25x WWIIs
3rd lap of 2 stations: 25x Carolina dry docks + 25x Reverse Crunch

Gamma helped out with a variation on Jack Web to hit the shoulders while trying to give my soccer arms a break. Short description:
– Partner exercise, 1 partner does low plank on table, while partner does presses with their legs while holding their feet while being sure to look away…
Spaldini was crushing the presses, YHC not so much 🙂
– Jack Web ladder 1 Merkin to 4 Air Press Ladder: starting at 1 & went to 5 and 20

We saw some runners heading for Mary, so Jail Break to Pavilion to see if we can catch a few

Mary:
the W x20
low flutter x20
Low Dolley x20
the squirm x20

COT

Moleskin:
– Really strong work from all! Only YHC was only lazy one who didn’t do some version of rework/bull run
– Thanks for the opportunity to lead.

Announcements:
– Turkey day work out only a few weeks away
– Gremlin event planning happening for event in January

Harrisburg, The Rail Yard

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