July 18th, 2020 By Kojak

Even with the forecast for another toasty day 10 studs weren’t skeered and joined YHC at The Railyard for a #WoW recovery beatdown.  As the PAX was rolling and some old faces showed up, Escalade made the comment “Man this seems like some kind of reunion or something”.  It was great to see those guys back but the clock hit 0700 so off we went.  It went like this……..

 

(Disclaimer:  Now after a week of epic BB’s by Wexler,

YHC had the task of trying to followup

Really thought Wexler would stop by to say wassup

But guess that just wasn’t meant to be

Looked like he stayed in the fartsack to get some ZZZ’s)

 

WARM-UP

SSH x 20

IST x 15

Penny pickers x 15

(With a flyby from the shirtless runners thrown in)

 

THE THANG

At the top of the minute do the called number of the exercise and the rest of the minute finish out working on the total number of the second exercise.  When you finish the round take a lap around the parking lot and then start on the second round but with different exercises.

1st round:  5 burpees and 50 yurpee shoulder taps

2nd round:  10 knees to elbows and 100 L’s

 

Head to the business park for bear crawl suicides.  Start at the first island and bear crawl to the second island and do 10 Bobby Hurleys and Flutter Kicks.  Run to the far end of the lot and head back to the second island.  Bear crawl to the third island and continue with the exercises.  Keep this rotation up until time was called.

 

Head to the library for clock merkins.  Do 10 merkins each at 12, 3, 6, and 9 o’clock and run to the bottom of the hill.  Do 10 Heels to Heaven and quadrophilia back up the hill and repeato until time was called.

 

Count-off and Name-a-rama

 

ANNOUNCEMENTS

–September 19th will be the Fall Event and it will be to raise money for the Keep Hope Alive Foundation.   Details coming together now but its going to be a blast!  All Fitness levels encouraged!

–Fall Healthy Eating Challenge is starting up on August 2nd.  Sign up to improve your diet or to help support others!  Get with Solocup for info

–2nd F tonight with the Cannon Ballers. Atrium Health Ballpark, Right Field Bar. 7 pm. Beers and (no) baseball.  Get with DT for info.

 

COT courtesy of DT

 

MOLESKIN

–Great to see Waterbear back out.  It’d been awhile but he kept up with ease.

–Scooter cut his run short, don’t think he wanted to show up the shirtless runners, to get in some good work.

–Tumbler was crushing it as usual!!!  Guess YHC needs to step his game up.

–Tclaps to Birdcage for getting in 4ish miles before and pushing through the beatdown.

–Thanks to Solocup for pointing out to YHC that he had missed the required amount of Mary.  Guess YHC didn’t get that in Q school(considering that Solocup was YHC’s Q school instructor)

–Constitution kept up the bear crawls the entire time and pushed YHC to finish with him.

–If any parking monster truck pointers are needed get with Escalade, he is a pro at it!!!

–Props to DT for being early!!!!  He must be excited for his 2nd F tonight.

–Magnificent was working through an injury but kept moving with no problems.

–Not sure that Uneasy Rider broke a sweat during the workout but think he did when the ol’ guys had to explain social media to him.

–Big props to the pre-runners Exit 54, Flipphone, Pocahontas, Scooter, and Birdcage.  Heard the 1st three were going for 10 miles, impressive in this heat!!!

Harrisburg, The Rail Yard

---