September 3rd, 2022 By escalade

9 Men posted at the Railyard and here’s how it went:

PAX: Gapper, Gamma, Tumbler, Papa John, Mullet, Teen Spirit, Wexler, Talladega, Escalade

Q: Escalade

Disclaimer and Mosey to the pond.

Circle up at pond for warm-up

• 20 SSH
• 15 Imperial Storm Troopers
• 10 Windmills
• 10 Merkins

Running up that hill

• 7 one arm get up’s (ea arm.)
• Taking the MTB trail to the top meet up at the shelter.
• 20 WWII
• Mosey to the pond.

Rinse and repeat with 5, 3 one arm get ups and 15 and 10 WWII.  (3 times up the hill)

Long mosey to the football field.

1st and 10.

Starting at the goal line.

• Run to the 10 yd line 10 merkins, run to 15 for 1 burpee,  sprint to the opposite field goal line.  slow mosey back.
• Start at 20 yd line – same thing…    keep going until fully crossed the field.  10 merkins and 1 burpee on each pass.

Mosey to the middle of the big field

• LT Dan – 1 squat and 2 lunges. 1 – 10.

Mosey to the wall

• Peoples chair with 15 ct arm press and leg lifts.

Mosey to the hill by parking lot

• Quadraphillia.  (4 Min)

Circle up in field

• Jack Webb – 1 Merkin and 2 air press.  1 – 10

Back to the lot for Mary

• 10 Squirm
• 10 Pretzel Crunch
• 10 Freddie Mercury
• 10 Reverse Crunch
• 1 min plank

COT

Moleskin

1. Lot of double downs today!  The Bull run group stuck around and got a double down on leg day!  Great job guys.  Someday I will be like you.
2. Teen Spirit – 2 days in a row!  We may hold another Saturday workout next week for you.  Great to see you back out and in full force.
3. Tumbler – glad you made it just in time to run back up the hill.   Training for the Quarry Run!!
4. Wexler and someone else behind me.  You’re welcome for taking out all the big spiders on the way up that hill.
5. Coffeteria was definitely the best part of the day!   Thanks Mullet.  Gentleman and a Scholar.

Have a blessed day

YHC

•  Escalade

The Rail Yard

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