June 12th, 2021 By Big Bird

Six men came out in the huuuuumid gloom.  It was humid and hot. We managed and got the work in.

Warm up:

• 20 SSH in cadence
• 15 IST in cadence
• 10 Windmill in cadence

Enough of that

The Thang:

Station One The Pond

Burpees & Squats

Partner 1 does 10 burpees while partner 2 does 20 squats.

Then switch.

Repeat with 9 burpees, 18 squats

Then 8 burpees, 16 squats, down to 1 and 2

Station 4 The field above theater

Crunchy Frog & Jumping Jacks

Partner 1 does 10 crunchy frogs while partner 2 does 20 side straddle hops.

Then switch.

Repeat with 9 crunchy frogs, 18 side straddle hops then 8 crunchy frogs, 16 side straddle hops, down to 1 and 2.

Station Three Shelter

Step ups & Climbers

Partner 1 does 20 step ups (10 each leg) while partner 2 does 34 mountain climbers then switch. Repeat with 30 step ups ( 9 each leg), 18 climbers then 26 step ups, 16 climbers down to 2 and 2

Station 2 Shelter

Sandbag Squat Presses & Merkins

Partner 1 does 10 cinder block squat presses while partner 2 does 20 merkins then switch.  Repeat with 9 cinder block squat presses, 18 merkins then 8 cinder block squats, 16 merkins down to 1 and 2.

Finished with ladder at hill.

Quadfeelya up to path 10s squats, bear crawl up to top for ten dips backdown

repeato down to one rep

Warm up with Jack Webbs 1 to 20 merkins and shoulder presses

Peoples Mary

Jay Lo

Squirm

Low Dolly

LBC”s

Box Cutters

Crunchy Frog

Moleskin:

Always fun no matter the temp, the size of the group, whether people show up on time, it never disappoints to be apart of F3 Harrisburg.

Announcement:

Be on the lookout for a charity race for the burn center in honor of Hammerhead in late July

The was more but I couldn’t get my phone to work and I can’t remember.

 

#The Rail Yard

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