AO: F3Harrisburg
Q: Wexler
PAX: Othello, exit54, Battery, Peppa, Wexler
FNGs: None
COUNT: 5
WARMUP:
1 Mile Extinction Lap
Q: Wexler
PAX: Othello, exit54, Battery, Peppa, Wexler
FNGs: None
COUNT: 5
WARMUP:
1 Mile Extinction Lap
THE THANG:
30 Count Bear Claw Hold
15 Reps of the following
Squats
Walking Merkin
Bulgarian Split Squat
Slow Freddy Mercury
Single Leg Glute Bridge
Lateral Step up/Lunge
Slow Mountain Climber
Single Leg Deadlift
Hand Release MerkinStrider Down to the Stop Sign
15 Squats
Strider Back
Repeat until 6:20am1 Mile Extinction lap cool down
30 Count Bear Claw Hold
15 Reps of the following
Squats
Walking Merkin
Bulgarian Split Squat
Slow Freddy Mercury
Single Leg Glute Bridge
Lateral Step up/Lunge
Slow Mountain Climber
Single Leg Deadlift
Hand Release MerkinStrider Down to the Stop Sign
15 Squats
Strider Back
Repeat until 6:20am1 Mile Extinction lap cool down
ANNOUNCEMENTS:
Anonymous Prayers for two Pax and their family
11/5 – 9am Stop The Bleed Class at Harrisburg Fire Department. Sign up! We have seven confirmed and need at least 10. See Exit 54 for more details
11/19 – 8am – Vulcan Quarry Crusher 5k Run
COT: