November 1st, 2022 By SS Minnow

Eight of Harrisburg’s finest gathered in the November gloom for a couple of sets of 60 second exercises, along with some warm-up and core cool-down.

Pax: Smokey, Goldrush, Othello, Exit54, Papa John, Battery, Banjo Boy

QIC: SS

Warm-o-rama

• Mosey across parking lot
• Side straddle hop
• Imperial storm trooper
• Windmill
• Merkin
• Air squat
• Burpees
• Mosey to baseball/softball picnic table

The Thang

Two sets of 60 seconds of each exercise (with about a 1/4 mile run between sets)

• Dip
• WW II situps
• High knees
• London bridge
• Atomic crunch
• Side straddle hop
• Incline merkins
• Crunchy frog
• Monkee humper
• Burpees

Brisk run back to Mary

Mary

• Little baby crunch

Homer to Marge with:

• • Low Dolly
  • Flutter kick
  • Box cutters

Announcments/Moleskin

• Always and honor to lead this group of men.
• Excellent work guys. YHC can only trust that Othello, Smokey, Papa John, and Banjo Boy had good form as they huddled in the dark and out of site under the dry building overhang. There was plenty of mumble chatter coming from there.
• Good job getting 3 miles before the workout, Battery!
• Goldrush is interested in becoming and Idiot thanks  Exit54’s flaunting his cool T-shirt #tothetopofmorrowmountainandback

“I’ve missed more than 9,000 shots in my career. I’ve lost almost 300 games. Twenty-six times I’ve been trusted to take the game-winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.”
—Michael Jordan

The Ridge

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