June 26th, 2023 By SheepDog

Saturday, June 24th, 2023 – Harrisburg Park (aka The Rail Yard)

Ten of Harrisburg’s studs (to steal a term from @Solocup) gathered on this warm and humid summer morning to put in an hours worth of work to try to get a little better.  We said hello and goodbye to the Bull Runners coming in as the clock struck 7am and we were off.  Here is how it went…

Warm-O-Rama:

Mosey up and down the parking lot with butt kickers, high knees, karaoke left and karaoke right.  Circle up, disclaimer and then:

• Side Straddle Hop x10
• Imperial Stormtrooper x10
• Hillbilly x10
• Abe Vigoda’s (Slow Windmill) x10
• Penny Pickers x10
• Mountain Climbers x10

The Thang:

Mosey to Shelter 1 and do the following descending ladder:

• Box Jumps/Step Ups x 15 then run to the bottom of the hill near the old post office
• Burpees x5 then run back to the shelter
• Dips x 20
• Each lap decrease by 3, 1 and 4 respectively… something about a factor of 5… YHC not good at math
• Repeato 5 times to zero reps

Mosey to the front library steps for:

• Bear crawl up the stairs and down the ramp
• Merkin walk up the stairs and lunges down the ramp
• Crab walk up the stairs and reverse lunges down the ramp

Mosey to Henderson Circle for a couple rounds of: Diamond Merkins x 5, run to the bottom half of the circle, W’s x 10, run to the stop sign at the top of the circle, Bobby Hurley’s x 15, back to the bottom half of the circle for W’s x10 and run back up to the start.

Indian run back to the parking lot in front of the shelter for Mary.

Mary:

People’s Mary ab work for 4 minutes:

• Freddie Mercury’s x 10 – SheepDog
• Squirm x 10 – Papa John
• Leg raises x10 – Misfire
• LBC x10 – Zin
• Russian Twist x10 – Loophole
• 30 Second Plank – Teen Spirit
• Flutter Kick x 10 – Gamma
• Plank Jacks x10 – Mullet
• Prextel Crunch x5 (both sides) – CPap

COT – Count off, Name-O-Rama, Announcements and Prayer

• PAX: Gamma, Mullet, Papa John, Misfire, Teen Spirit, Loophole, Zin, CPap and Talledega
• Q: SheepDog
• Prayers to all those out there struggling in the world with a special mention for @Hacksaw’s family.

Moleskin:

#Tclaps to @Wexler, @Clueless, @Talledega and @? for the Bull Run.

Thank you for all for the opportunity to lead and for the motivation to get out of bed this morning to try to improve myself.

Coffee was at the shelter as YHC’s M brought a box of Joe and a couple boxes of Munchkins to celebrate the conclusion of the Iron Q.  Conversation was lively starting with the origins of F3 and then proceeding to the usual subjects… sports, food, news, beverages, etc.  Then we had a special guest speaker on the topic of martial arts and core work. #ShowToKnow

“You don’t lead by hitting people over the head – that’s assault, not leadership.” –-Dwight Eisenhower

Harrisburg, The Rail Yard

---