April 15th, 2023 By Wexler

Pax:  Constitution, Talladega, Mullet, Slash, Othello, Gold Rush, Wexler

Q:  Wexler

7 of Harrisburg’s toughest came out on a beautiful Saturday morning to run around our Park.  We tried to start a band early only to find out only one of us could play any instruments.  Was hard kicking Gold Rush out of the band but it had to be one.

Warm Up:

• SSH X 20
• Windmill X 10
• IST X 10

 

The Thang:

Mosey to the wall

10 Side Arm Presses (each side)

Mosey to the stairs

• 10 Merkins
• Run up the stairs
• 10 Squats
• Repeato X3

Mosey to the Parking Lot

• 5 Merkins
• 5 SSH
• Repeato X5

Mosey to the Shelter

• 10 Dips
• 10 Bulgarian Right Leg Split Squats
• 10 Dips
• 10 Bulgarian Left Leg Split Squats
• Repeato X 3

Mosey to the Amphitheater ramp

• 10 Carolina Dry Docks
• Bear Crawl up the ramp
• 10 Curtsey Squats
• Repeato X3

Mosey to the back stairs

• 10 Monkey Humpers
• Slow Long Steps up the stairs
• 10 Reverse Lunge each leg
• Repeato 3

Mosey to the back lot

• 20 Squats
• 20 side line jumps
• 20 front/back line jumps

Lunge walk to the bottom of the hill

• 5 Burpees
• Run up the hill
• 25 plank Jacks
• Run down the hill
• Repeato dropping the reps by 1 and 5

Walk up the hill backwards/mosey to the top lot

• 1 Merkin
• Side Plank Walk to next line
• 2 Merkins
• Repeato up to 5

Mosey to the playground

• 10 Incline Merkins
• 10 Decline merkins
• 5 Step ups each leg
• Repeato X3

Mosey back to the original lot

 

Mary

• Reverse Leg Extensions X 15
• Slow Freddy Mercury X 15
• W X 15
• LBC X 15

 

Announcements:

• 4/29 – Harrisburg 5k
• 4/29 – F3 Field Day
• 5/19-20 – Time Lapse
• 6/3 – Harrisburg 10 Year Anniversary Beat Down

 

Great work out there today! Wanted to stay off the wet fields as much as possible so appreciate you guys coming along.  Was getting a little worried at the start as the Constitution and Mullet weren’t there and its just not a Saturday workout without them.  Then Constitution came in on two wheels right as we started.  I still do not know when or where Mullet came from but he was just suddenly..there.  Thanks for Slash for coming out for a visit and showing us how its done!  Great work Gold Rush!  Always pushing yourself and giving it your all!  Talladega was leading most of the way except for when he felt bad and came back to carry us through the workout.  Othello wasn’t far behind him though and and kept the pressure on all of us to keep working hard.  Constitution introduced us to an app that apparently ruins tv.  We could use it for Othello’s ‘Bus language’ though.  Great work by T Bone fresh off his Disney Vacation and for the Witte family prerunners!  Amazing to see those boys continue to get faster and faster.  Even though they let us know they were wearing their ‘Easy Day shoes.’

Thank you for allowing me to lead, for always encouraging me, and being a daily inspiration!

 

Today’s Quote of the Day:  “The principle is competing against yourself.  Its about self-improvement, about being better than you were the day before.  – Steve Young

Harrisburg, Railyard

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