December 28th, 2019 By FlipPhone

6 men that weren’t on vacation and weren’t scared of their alarm clocks came out this morning to the Rail Yard to get better.  Mission accomplished.

5 men started the workout and one with an aversion to the Warm Up joined us a few minutes into the main event.

@Escalade brought his soon-to-be son-in-law, Kyle.  Now known as Swiper.  Welcome out Swiper.  Glad you were there.  Don’t be a stranger when you’re in town.

The workout went like this.

#Disclaimer

Warm Up

SSH x 20, IST x 15, Windmill x 12, Mountain Climber x 20

The Thang

Library Steps

Reverse spiderman mericans up the steps, scale the handrail down

Reverse spiderman mericans up the steps, run down

Incline mericans up the steps

Bunny hop up the steps with one leg, run down, repeato opposite leg

Catch me if you can

Partner up

One partner bear crawls around the island, other partner runs opposite direction

Switch to lunge walk 2nd round

Repeato bear crawl and lunge walk

Mosey to the church at the entrance of the park

30 Low Flutter, 25 WW-2 sit ups

Mosey to the horseshoe

Run around the horseshoe with 100 mericans along the way, 20 at each stop

T-claps to @Swiper for doing real push-ups with chest touching the ground.  100 is not so easy with good form.

Mosey to the other church at the corner of Harris Depot rd.

30 Low Flutter, 20 WW-2 sit ups

Mosey some more

30 squats at the entrance to the condo neighborhood

Mosey to the picnic tables near the old post office

With same partner

One partner does dips while other runs to library box

Each partner runs twice

Mosey back to base with stops along the way with Low Flutter and WW-2 sit ups

Mary

Reverse crunch x 20

Pretzel crunch x 15 each side

1 minute elbow plank

Announcements

F3 Christmas party January 10th

Moleskin

Nice work this morning guys.  Thanks for coming out.

Welcome Kyle, aka @Swiper

As we say, it doesn’t get easier, but you will get stronger

 

 

 

 

Harrisburg, The Rail Yard

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