May 24th, 2025 By DrLecter

Date: 5/24/2025

PAX: Constitution, Red Tape, Mullet, Bear Claw, Gold Rush, Ripken, Six Inch

Q: Dr. Lecter

7 others joined YHC for his 7 year F3 anniversary Q, including a downrange PAX from Raleigh in town for a nephew’s graduation. It was an unusually chilly morning at the Railyard, but the Q kept the PAX moving. Here’s what they did.

Disclaimer given. Circle up.

Warm-o-rama

SSH x15 IC

IST x15 IC

Penny Pickers x15 IC

Mountain Climbers x15 IC

Mosey over to the bottom of the stairs.

The Thang

Stairway to Seven – 1 burpee, 1 incline ‘Merican, run up the stairs, 1 squat at the top. Run down the path back to the bottom. Repeat-o, increasing by 1 rep each round until you reach 7.

Everest – lunge, squat, lunge, squat,… up the sidewalk to the fence.

Mosey over to the football field for…

7 of Diamonds

Start at one endzone with 7 burpees, run to the sideline, 14 4 count flutter kicks, run to the other endzone, 21 ‘Mericans, run to the other sideline, 28 squats. Run to the first endzone and back to the second sideline, coming back down with 28 squats, 21 ‘Mericans, 14 flutter kicks, 7 burpees.

Second round – 7 Carolina Dry Docks, 14 WWII sit ups, 21 mountain climbers and 28 air presses.

William Wallace -PAX head to the 4 corners of the field. 1 PAX in the middle does 15 plankjacks while the other PAX do air presses. PAX in the middle runs to one corner and those PAX head to the middle for plankjacks. Repeat-o until all PAX had a turn in the middle, switching to squats at the corners half way through.

Mosey back to the cars.

Mary

LBC x15 IC

Pretzel Crunch x15 IC

Low Dolly x20 IC

Freddie Mercury x15 IC

Squirm x15 IC

Boxcutters x15 IC (Ripken request)

Crunchy Frog x7 IC

COT

Moleskin

• Thanks for coming out to help YHC celebrate his 7 year anniversary.
• Special thanks to Ripken for getting up early to support his old man.
• Welcome Six Inch! Glad to have you visit us!
• TCLAPS to Sheepdog for EHing me 7 years ago.

Prayers/Announcements

• F3 Harrisburg 12 year anniversary obstacle race – June 7
• Prayers for Josh, Lilly and Christian fighting cancer
• Prayers for Constitution as he searches for a job

Harrisburg, Railyard

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