September 25th, 2021 By escalade

Today 5 men set out in the gloom at The Railyard to get a little stronger.

Disclaimer

Warm Up: 

• Mosey down to the shelter on the field.
• 15 SSH
• 15 IMP Storm Troopers
• 10 Windmills
• 10 Merkins

5 Intervals of: 

• Run 2 min around the track and stop for
• 10 Merkins
• 5 Burpees
• 3 One Arm Get Ups
• 10 LBC

Mosey to the backside of the track for some Leg Work:

Line up on track each person completes running exercise out to light pole and back while the rest of the group performs a standing exercise on the track.   Keep going until all 5 guys completed the out and back running exercise.

First Round: 

• Karaoke out and back
• Squats on the track

Second Round: 

• Defensive Slide out and back
• Lunges on the track

Third Round: 

• Backwards run out and back
• Monkey Humpers on the track

Mosey down to the pond: 

Ladder on the MTB trail – This one was for all of the Time Laps Relay guys that showed up today. (Talladega). Your welcome. haha

• 10 Merkins at the bottom
• Run up the trail (no shortcuts) and down to the shelter
• 2 Dips at the Shelter
• Run down the main path to the pond.
• Keep going until time ran out.   10, 8, 6, 4, 2 Merkins.  2, 4, 6, 8, 10 Dips

Mary: 

• 10 American Hammers
• 15 Low Flutters
• 10 Reverse Crunch
• 15 Squirm
• 10 Pretzel Crunch

COT: 

1. Small but mighty crew today.    Welcome out FNG Austin Lee (Relative of Constitution visiting.)  Now known as Cougar.    Great name…
2. Talladega may have shown up late but he showed up in force.   Making the rest of us look bad running up the trail.
3. Lots of Leg work today.  Got in 3.5 miles overall.   Nice job guys!

Have a blessed weekend!

YHC

• Escalade

Harrisburg, The Rail Yard

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