February 16th, 2019 By HongKongPhooey

The workout theme was 4 and multiples there of because that’s what felt right for YHC on this ruck friendly workout.  8 men cam out to get stronger dispite the rain.  Kudos to the pre Runners (Strong runners doing 17+ miles) and Ruckers (Gamma ruck kudos for 12 Mile Ruck!)

Thang:
Mosey to parking lot by football field:
Disclaimer & Warmup: SSH x15, IST x15, squats x15

Mosey to bottom of hill:
Quadraphilia up, dips at top 16x, squats at bottom 16x, repeat for 4 sets.

Mosey library near near the steps:
Lunges 16x,Run to gate at top of hill, Merkins 16x, repeat for 4 sets

Mosey to Rock Pile:
find a rock or not & 16x jump squats, run around the small island, overhead press your rock or ruck 16X, Repeat for 4 sets

Mosey to concession stand:
people chair on my count, run to water fountain, 16X merkin 4 types
Repeat for 4 sets, Diamond, Wide, Regular, and hand release

Mosey to Mary

Mary:
Pretzel stick x15, crunch frog x15, the WII  x4

COT

Moleskin:
Stonng work out there by all dispite the rain, and in many cases really big puddles.

Honor to lead as always…

Announcements:
Wexler is planning park event for this coming Thursday or Friday.  More details on slack when things are confirment.

YETI next saturday.

Still have the food pantry drive going on.  Bring in the cans….

Harrisburg, Ruck Friendly, The Rail Yard

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