February 26th, 2026 By GoldRush

 

Warmup

People’s warmup. Went around the group and each person picked an exercise ranging from imperial storm troopers, arm circles, burpees, hill billies,  and Opollo Onos.

Next, we went back and forth across the portico two times doing high knees, bear crawls, lunges, and toy soldiers. Finished the warm up with one lap around the parking lot.

 

The Thang

Everyone is in their own station doing an exercise called out by the person controlling the timer. The exercises were written on card board face down. The person controlling the timer flipped up and announced the exercise. From there, he controlled the timer by doing eight man makers. When completed the group would rotate and the next person controlling the timer would pick the next exercise. Exercise ranged from wide arm m’ericans, American hammers, LBCs, V-ups, heels to heaven, in & outs, crunchy frogs, putene low flutters among others. After a full rotation, the group ran a lap around the parking lot.

We completed three rotations, then did an expedited rotation with the man maker count going down to six.

 

Mary

Wrapped up the work out with a Homer to Marge and JLos

 

Announcements

3/21 – Idiot run. Sign up link below

https://runsignup.com/Race/NC/Albemarle/FellowshipoftheIdiot197mRun

 

 

Backblast, f3harrisburg, Harrisburg, The Ridge

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