August 31st, 2019 By escalade

16 Men posted at the Railyard today.   It went something like this:

• Mosey to the field.
• Disclaimer
• 10 Merkins
• 10 Imp Storm Troopers
• 10 Windmills

The Motivator (a ladder of 4 variations of the SSH that starts with 9 and works down to 1.)  It’s a ladder of sorts…  Thanks Deuce and Exit 54.   We should do this one at least once a month.  It’s a real leg burner.

Mosey to the hill near the library.

Hill Ladder with Burpees and Dips

Ladder on the hill starting with 10 Burpees at the bottom and 1 Dip at the top.

Quadriphillia (4 min of backward running up the hill.)

Mosey to the side parking lot

Karaoke Merkin Squat Ladder 

Ladder across the lot starting with 20 merkins karaoke run across 2 squats karaoke run back.

Mosey to the Prison Yard

Ladder of Merkins and Dips 

• 10 Incline Merkins,  Decline Merkins,  then Dips
• Repeat and go down by 2 each set until 2 reps of each was reached.

Mosey to the pond.

• Lt Dan (1 Squat and 2 Lunges) like the Jack Webb work from 1 to 10 squats and 2 to 20 Lunges.

Run up Heart Rate hill to the lot. 

Mary: 

• 10 WW2 sit ups OYO
• 10 W’s
• 15 Low Flutters
• 15 Pretzel  Crunch ea side
• 20 Bicycle
• 50 second plank.

Moleskin: 

1. Like what Gamma said,  keep them moving and they won’t talk as much.  Leading this group does require some strategy.
2. Welcome back out Tupperware!  Hope to see you back out soon.
3. T-Claps to all of the runners and ruckers today.  A double or triple down with The Railyard is impressive.
4. We did:  180 SSH (variations,)  190 Merkins,  165 Squats,  85 Dips, 55 Burpees and just under 2 miles of running.
5. Hope everyone has a blessed Labor Day weekend with family and friends.   Thanks for posting today!

YHC

• Escalade

 

Harrisburg, The Rail Yard

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