August 12th, 2021 By Wexler

6 Half/Full Marathon Trainees and 1 absolute legend came out for a “Rest Day” upper body beatdown.  We were all surprised at the low numbers this morning…but during warm ups it became quite clear why people stay away from YHC’s work outs.   This is what we did….

 

Warm Up
:
Mosey to the hill
Disclaimer
SSH x20

Marvel at the wonders of the universe with a morning meteor shower

IST x15
Windmill x10
Arm Circles
5 Yurpees OYO

 

The Thang:

• 10 Merkins
• 10 SSh
• Repeato X 5

20 Squats

• 10 Shoulder Taps
• 10 Pull Back Superman’s – These should probably be called the Dolphin and some were having way too much fun with them
• Repeato x 5

10 Burpees OYO

Line up and face the field.  Most of the ‘Runners’ forgot that we worked out on pavement and didn’t bring their gloves so we had to audible off the Bear Crawl

• Lung Walk to the next island
• 10 Squats
• Run down to the end of the parking lot
• 10 Decline Merkins
• Run back to the last Island you were at
• Repeato down the Lot

10 Burpees

Explain the next 5..er I mean 6 exercises

• 20 Dips at the curb
• 20 Plank Jacks at the next island
• 20 Merkins at the next
• 20 Plank Ins at the next
• 20 Carolina Dry Docks at the next
• 20 Donkey Kicks at the next
• Run back to the beginning
• Repeato going to 15, 10, 5 and then back up

Mosey back to camp for Mary

Mary:

• WW2 Situps 20 OYO
• W X 15
• V Ups x 10 OYO
• Reverse Crunch X 15

 

Announcements:

• Happy Birthday to Expresso!
• Adopt a Park Mulch Day.  This will be on either Monday or Tuesday.  Will confirm today but need guys who can help come out and spread mulch at Veteran’s Park after the beatdown.  
• We are planning a Mental Health get together in September.  More details to come
• We need someone to Q the Happy Hour next week if anyone is available

COT

Strong work out there everyone!   This was supposed to be our Rest day so I kept it right around a mile of running and focused almost entirely on upper body exercises.  The Humidity made it anything but easy.  I just recently passed my 4 year F3 Anniversary and I continue to be amazed and inspried by all of you.  You continue to push me at the workouts and push myself to try out new events.  More importantly, the charity work and the personal help and vent sessions you have all provided me has been invaluable.  I am humbled by the generosity this group has shown to me and i continue to work hard to repay it.  Thank you to all of you!

 

Lots of great chatter out there this morning at both the workout and coffee including…

• ‘Ya know, they aren’t really shooting stars as stars don’t move.’  Chad Nye the Science Guy
• We learned about the inappropriate Roberts Family Kissing game based around Shooting Stars
• Ivy League may or may not be seen in the Documentary Malice in the Palace on the NBA Batphone
• Suckle is not a good word to use…ever
• The more you take pics of High School Track teams, the more the mustache grows
• New business idea is brewing to open up a coffee shop called Squirts and Squeezes
• T Bone is having some issues figuring out his Marathon training.  We are sure he will pull it together before he starts his race!
• Clueless is going to rent a sick car for himself to drive around the high school to show off…all for his son’s birthday
• Papa John is operating on another level when it comes to getting high end creme for his cat
• Greenspan is an absolute Legend!  No one is going to believe this tale but he flew in on two wheels a few minutes late this morning.  Hair was a complete mess as if he just woke up but wasn’t going to miss this beatdown for the world!  He kept quiet without saying a word for the first 20 minutes.   Then…out of nowhere he yells out in a teenage giggle…..’hey what were you guys all laughing about on slack yesterday?  something about an Ab shirt?”   We all kinda looked at him oddly and slowly shook our heads…”uh yeah…Papa John was sent an advertisement for those funny huh?”  It was at this moment that Greenspan, with the biggest smile I have ever seen plastered across his face, slowly lifted his workout shirt to reveal…..the exact Papa John Ab Shirt!!   He purchased it four years ago online and has been keeping it in a locked Glass display case.  When he saw us discussing it online, he ran to the case screaming at his wife “You said I would be mocked for buying this but today…..I am a God!”  We didn’t even recognize him when he first showed up since he was so ripped and he is now selling them out of the back of his truck

 

Thanks to all for coming out, pushing me, and allowing me the opportunity to lead!

Quote of the Day:

“Imagination is more important than knowledge.” – Albert Einstein

 

Harrisburg, The Ridge

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