September 28th, 2019 By Andrew Rowe

[one_sixth_last][/one_sixth_last]

8 men showed up for YHC’s virgin Q at our makeshift library course.

Mosey from the library up to the church parking lot to pick up some PAX and warm-up

Warm-up:

• SSH x20
• Imperial Storm troopers x15
• Windmill x15

Mosey down to book drop-off parking lot for the Ring of Fire

• Sets of merkins, crunchy frogs, jump squats, decline merkins, lunges, a one legged squat thingy (Calypso’s) and two other exercises that I’ve unfortunately forgotten while PAX took turns running from library side entrance down the parking lot and Bernie Sanders it back.

Mosey to the bottom of the lower part of the library lot circle for the thang:

• 4 sets, exercises at the top and bottom of the circle, sprint on the library side, job back on the far side
  • Set 1 – 20 Merkins, 20 WWII sit-ups, 20 Shoulder taps, 10 burpees.  Pick up the six before next set
  • Set 2 – 20 plank jacks, 20 Crunchy frogs, 20 Carolina dry-docks, 10 burpees.  Pick up the 6
  • Set 3 – Bit of a repeato, 20 merkins, 20 WWII sit-ups, 20 shoulder taps, 20 incline merkins; pick up the six
  • Set 4 – 20 plank jacks, 20 crunchy frogs, 20 mountain climbers, 20 squats

Mosey back to the book drop-off spot:

• 20 dips

Mosey back to the front of the library for an extended Mary

• 15 LBC
• 15 American Hammers
• 15 Low Dollies
• 15 Flutter Kicks

A time mix-up by YHC led to a People’s Mary and we did some P90X ab workouts apparently, some RBCs, plank, the squirm, box cutters, and pretzel crunches.

COT

Announcements:

Congrats to Coppertone with the birth of his second daughter, everyone is home now and doing well.  Komen 5k is next weekend, have 5 PAX from Harrisburg pushing for Speed for Need but anyone that wants to come out to help and support, contact Exit 54

Moleskin:

• So YHC tried not to panic when he realized that a nice new fence was put up taking away use of the fields that I wanted to use today.
• We got to see Wexler and Bull go out for more miles.  Congrats on 20 miles Wexler and taking the easy option this morning rather than joining us.
• Evite rolled in at 7:04, somewhat confused that the Railyard actually starts at 7
• An enlightening discussion about why merkins are called merkins, and then YHC and Starsky got to explain what that other thing is that’s called a merkin.  Some great stuff from there during the Ring of Fire.  Had to show to know!
• Awesome work by all, appreciate the pre-run Exit and Talladega putting in 9 before the beatdown.
• After dips there were some utterances of the word Mary and so YHC got a bit confused and started it a bit pre-maturely.  Typical of first times I understand with the nervousness and excitement, right.  No just me, ok cool.
• Appreciate the assist by all to finish off our last 12 minutes or so with that extended Mary.
• Great push from everyone, I appreciate the opportunity to lead, it was an honor and a privilege.  Thanks so much for showing up for my first one.

Harrisburg, The Rail Yard

---