No Foolin’

4 men weren’t fool’n around in the bitter April cold to get a little better at #WhiteLightning.  Here is how it went down.

Warm Up

Mosey up the the top of the TriOval

  • SSHx15
  • IST x 15
  • Windmills X 15
The Thang

Mosey over to the Winners Circle

  • 10 Step Ups
  • 10 Dips
  • 10 Derkins
  • 10 Incline Merkins
  • Run Down under the bridge and back up
  • Repeato

Mosey over to the Parking Lot beside the Winners Circle

Bear Crawl 2 spaces, 10 Squats all the way to the end


Mosey over to Gate 7

  • 7 Merkins
  • Quadraphilla to the Gate
  • 7 Dips
  • Repeato x 7

Mosey over to the Restrooms

  • Wall Sit 1 min
  • Run to the Light Polls
  • 10 Merkins at each light
  • Back to the Wall of 1 min Sit
  • Run to the Light Polls
  • 10 Squats at each light

Mosey to the cars for Mary

  • LBC x 15
  • Squirm x 15
  • Crunchy Frog x 15
  • Thanks for bearing with me as I came up with and half-assed a workout on the fly.  My heart definitely wasn’t in it this morning.
  • Dawgs must have been #Skeered,or were up late last night working on their PhotoShop skills.  See you Wednesday
  • Tcalps to everyone who had events this weekend
  • Shout out on Slack if your are running the Harrisburg 5/10K on 4/13
  • Thanks for being there for me guys.  I would have definitely went back to the house, if you had been 2 minutes later.

Keep pushing


3 thoughts on “No Foolin’

  1. FlipPhone

    Good one made up on the fly, @SoloCup. My legs were burning, that’s for sure.

    I think that hill by the cars is one of the longest ones we have. Need to do that more.

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