September 16th, 2023 By Gamma

Date: 09/16/23
Workout: The Rail Yard
Pax: Deadhead, Mullet, Zin, SS Minnow, Misfire, Talladega, Goldrush, Firebrand, Teen Spirit, Constitution, Gamma
QIC: Gamma

11 of Harrisburg’s finest chose to better themselves this morning. The rest made other choices…

#disclaimer

Warm-up
Stretch out the legs, because Red Tape is mean
SSHs x10
Slow Air Squats x5

Down to the track, one full lap with two stops for Burpees, then continue back around to the shelter

Main Event
Every minute, for 10 minutes:
5 Diamond Mericans
10 Wide Mericans
15 Dips

Up the ramp to the playground
3 sets of:
10 Pull-Ups
10 WWIIs
10 Pull-Ups
10 Leg Lifts
Lap around the splash pad (about 2/10ths of a mile)

To the top parking lot, down the stairs to the bottom of Forest Street, and partner up
P1 does Burpee Broadjumps up the road
P2 runs to the fire hydrant and back to P1
Switch and continue until both are at the top

Backward run to the church parking lot, then fellowship pace mosey back to the launch point, detouring a safe space away from all the soccer moms late for the game

Mary
LBCs x10
Flutter Kicks x10
Squirms x10
5 minutes of stretching, mostly of the legs, because Red Tape is still mean

COT

Moleskin
1. Great effort by all. Both evolutions force constant movement, so everyone got their money’s worth.

2. Legs were definitely feeling it this morning after KBs yesterday.

3. Great to see most of the Saturday regulars out, and as always, great to have Teen Spirit join when he can.

4. It’s pretty clear nobody likes Forest Street, but everyone takes that challenge head on.

5. Good times at coffee, joined by Oz and Starsky. You know it’s been a while for the latter when he and Misfire had never met. Maybe he’s switched gears and will only work out UNDER 50 degrees now?

6. Only one Q spot open next week (Thursday), so grab it before it’s gone!

Cheers!
Gamma

Harrisburg, The Rail Yard

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