May 15th, 2021 By HongKongPhooey

4 Men came out for a little work and cheering of the 5K runners.
We stayed out of the way and made good use a 2 shelters in the corner of the Rail Yard.

Workout went something like this…

#TheThang:
Trips from Shelter at top of hill to shelter by the post office. 3 exercises each stop with 20 reps each exercise.

1st at top: 20 incline merkins, 20 decline merkins, and 20 step ups
1st at bottom: incline merkins, decline merkins, and squats

2nd shelter set:
incline merkins, decline merkins, and 20 step ups
Carolina DD, Hand release merkins, and squats

3rd shelter set:
yurpees, Carolina DD, and lunges
Carolina Scorpion DDs, IST, and Smurf Jacks

4th shelter set:
Similar to above
with excursion to cheer some runners corner of Harris Depot road and Courtyard Blvd
SSH, WW 2, and Merkins

5th Shelter set
Similar to above

After 1 or 2 more shelter sets similar to above

Mosey to Library steps to reverse Spiderman up steps
And lung walk back to front of Library for Mary

Pretzel 20x
Crunch Frog 10x + 10x
Freddy Mercury 20x
Squirm 20x

Announcement:
Harrisburg 5K is today.

Thanks for taking us out Talladega!

Moleskin:
– Great to see Posh out after foot surgery!
– Strong work by all and kudos to all 5K runners!
– Always an honor to lead

Harrisburg, The Rail Yard

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