February 15th, 2019 By SoloCup

12 men returned to yet another variation of a Ladder workout.  YHC decided to print out the instructions for this one in an effort to eliminate the frustration for those who buckle under the Algebra that we enforce in a typical workout.  Several still struggled.  Here’s how it went down:

Warm Up

• SSH x 15
• IST x 15
• Windmills x 15

 

The Thang

Station 1:

• 1 Burpee
• 2 Kettlebell Squats
• 3 Kettlebell Swings

Increase by 1, 2, and 3 to:

• 5 Burpee
• 10 Kettlebell Squats
• 15 Kettlebell Swings

Walk to Station 2

Station 2:

• 5 Bent Over Rows
• 10 Curls
• 15 Triceps Ext

Decrease by 1, 2, and 3 to:

• 1 Bent Over Rows
• 2 Curls
• 3 Triceps Ext

Walk to Station 3

Station 3:

• 1 Lawn Mowers (each side)
• 2 Lunges (each side)
• 3 Merkins

Increase by 1, 2, and 3 to:

• 5 Lawn Mowers (each side)
• 10 Lunges (each side)
• 15 Merkins

Walk to Station 4

Station 4:

• 5 WWII Sit Up (With bell)
• 10 Mason Twists (With bell)
• 15 Dubyas (With bell)

Decrease by 1, 2, and 3 to:

• 1 WWII Sit Up (With bell)
• 2 Mason Twists (With bell)
• 3 Dubyas (With bell)

Return to Station 1

Mary

• 10 Burpees
• LBC x 15
• Crunchy Frogs x 15

Moleskin

• It was a good audible to modify the workout from 10 sets to 5.  We never would have gotten though
• #Tclaps to the prerunners and to HotRack
• Several still struggled with the Math on this one. YHC will probably just go with straight sets in the future.
• Great to see Deuce and Sid Vicious out in the Harrisburg Gloom
• Food Pantry Challenge is still in effect.  The Hound Hacienda ain’t over there sleeping.  We need help moving the Food Pantry tomorrow.  Meet at 9AM at Harrisburg Presbyterian
• Harrisburg Park Work day planned for some time next week.  Wexler will let us know when
• Orphanage Game Day is March 23.  Check for the Evite coming soon

Keep Pushing

Harrisburg, Harrisburg Iron

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