September 5th, 2019 By Naved Baboolal

It was a cool, crisp morning and the PAX flocked in like a Macy’s Black Friday sale. Harrisburg’s 13 best smelling men attacked the field at 0530. A little spritz of cologne never hurt nobody, and neither did this morning’s workout. Some say we worked out as hard as Ralph Lauren, some say the effort was The One (by Gucci), but today’s effort I believe was Eternity for Men.

 

WARMUP

Run to the school, line up against the wall and perform the following:

• 100 diamond wall merkins
• wall sprints (push up against the wall and move your feet (alternating b/w both legs like a sprint) the number called out by YHC. Counted from 1 to 10, and back down to 1.

 

THE THANG

Run to the back of the school, and up against a table to perform the following:

• Depth jumps w/left leg lead x10
• One hand wall merkins w/left hand x10
• Depth jumps w/right leg lead x10
• One hand wall merkins w/right hand x10
• 1-leg rocket explosions w/left leg x10
• bridges x10
• 1-leg rocket explosions w/right leg x10
• bridges x10

Plank up if you finished.

Ran to the track and split into 4 groups of 3 to complete a 400 m relay Indian run. One group at each corner of the track. First person from group 1 sprinted to group 2 and tagged the last person in group 2. First person in group 2 sprinted to group 3, so and so forth until everyone sprinted at least once.

Burpees x10

Air squats x50

 

MARY

Mosey on back to the parking lot.

• Alternating Toe Reach x15 (per leg)
• Leg Raise and Reach Clap x15
• Lying Windshield Wipers x15 (per side)
• Russian Twists x15 (per side)
• Cross Mountain Climbers x15 (per leg)

People’s Mary:

• Banjo Boy – LBCs x20
• Wexler – Ws x15
• Kojak – Flutter Kicks x15
• Bull – Dolly x15
• Tar Tar – Plank x30s
• Scooter – Crunchy Frog x15

 

MOLESKIN

• Gapper to send more information on the YMCA volunteer opportunity for Miracle League. Committed to 20 volunteers per game and we currently only have 3-7 volunteers signed up. Railyard is moved to the game location next Saturday, September 14th, and time changed from 7-8 am to 7:30-8:30 am as the game starts at 9 am.
• Thank you FogHorn for leading the pray today.
• An F3 first, reverse disclaimer, before the PAX split like spoiled milk.
• The idea for the relay was great, but somehow groups 2 and 3 ended up together and groups 1 and 4 had to run an entire 400m instead of the 100m to catch up. YHC’s fault. 🙂
• Best of luck to the Blue Ridge F3 members. God speed.
• I need to buy some new cologne now that we talk about it. 😛

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