April 1st, 2019 By SoloCup

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

Repeato

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

Mary

• LBC x 15
• Squirm x 15
• Crunchy Frog x 15

Moleskin

• 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

 

Harrisburg, White Lightning

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