May 22nd, 2021 By Tumbler

A beautiful morning in the Burg and 9 decided to take advantage of it.  To stay in line with all the workouts this week, the goal was to keep everyone moving with little stopping.  A request was made to limit the running so someone’s legs would not be sore, I guess they wanted to impress some of the Burners.   A quick disclaimer was given and off we went.

Warm up
SSH             X 15
High Knees  X 15 (OYO)
Hill Billies     X 15

The Thang

Mosey to Upper Shelter
12 Decline Merkins / 2 Incline Merkin
Repeat dropping Delines by 2 and increasing Merkins by 2 until 2 Declines/12 Inclines

Mosey down Heartrate Hill to lower Shelter
12 step ups / 2 dips
Repeat as before until 2 step ups / 12 Dips

Mosey to the bottom of Harris Depot Rd
Instead of running up the hill I listened to my fellow pax (I’m a giver)
10 Burpee broad jumps follow by 5 lunges (each leg)
9 Burpee broad jumps followed by 5 lunges (each leg)
Repeat decreasing burpee broad jumps 8,7,6,5,4,3,2,1.
Then backward lunge to School Circle.

Mosey to Harrisburg Presbyterian Parking Lot
Start at one Island run to first parking line 2 squats 2 CDDs – Back to island
Run to second line- increase by 2- 4 Squats 4 CDDs – back to island
Repeat at each line until the pax reaches the far island. At that island 20 Squats / 20 CDDs

Mosey to Henderson Circle
15 Merkins / 15 LBCs
Indian run down Henderson Circle with a Burpee on the end – Halt at the Henderson Curve
15 Merkins / 15 LBCs
Indian Run up Henderson Circle with a Burpee on the end – Halt at the end
15 Merkins / 15 LBC

Mosey through the insurance parking lot. I had big plans for this lot, but do to time continue through back to the park to the steps to the field.
Steps ladder – start with 2 WWII’s down the steps – 4 WWII’s up the steps – 6 WWII’s down the steps – 8 WWII’s up the steps – 10 WWII’s down the steps

Mosey back to the start

Mary

20 X Squirm
20 X Low Flutter
20 X Low Dolly

COT – Thank you DT

Announcements
– Monday May 31st as every last Monday of the month there is a Murph at 5:30. There may be a DT breakfast after. If you want to run it any other time than 5:30 go for it.
– F3 Harrisburg’s 8 year Anniversary Challenge on Saturday June 5th at The Rail Yard
– At the time of writing this (10:09) everyone should be done with the Burn 5k and Tar Tar my be on his second round and contemplating how he is going to put the fishnet’s on with so many people around. Congrats to all that participated.
– If you have not seen it, check out Wexlers post on Slack. Being a Man/Dad is tough and there are not a lot of ways to release the inside thoughts. Those of you showing up to F3 know the benefits this group offers. Making sure you are passing it on.

Thank you

Tumbler

Harrisburg, The Rail Yard

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