AO: Harrisburg
Q: Othello ,
PAX: Uncle Floyd, Bearclaw, SS Minnow, Bunyan, Othello, Constitution, Gold Rush
FNGs: None
COUNT: 7
WARMUP:
– March in Place → High Knees
– Arm Circles Forward/Backward
– Air Squats
– Walking Lunges
– Inch Worms
– Light Shuffle Side-to-Side
– Toy Soldier Kicks
– Plank Shoulder Taps
– Butt Kicks
THE THANG:
Round 1
5 Burpees
5 Merks
5 Squats
5 SSH
50-yard jog

Round 2
5 Burpees
10 Merks
10 Squats
10 SSH
50-yard jog

Round 3
5 Burpees
15 Merks
15 Squats
15 SSH
50-yard jog

Round 4
5 Burpees
20 Merks
20 Squats
20 SSH
50-yard jog

1 minute each
Station 1 Burpee → Jump forward → Turn around → Repeat
Station 2 Bear Crawl 20 feet down and back
Station 3 5 squat pulses → sprint 20 yards →Quardraphelia back
Station 4 From plank position: drag imaginary object side to side
Station 5 — Prisoner Jump Squats Hands behind head entire time
Station 6 — Shuttle Runs
Station 7 — Walking Lunges Add torso twist every step
Station 8 —Plank jacks + shoulder taps alternating
Station 9 — High-Knee Sprint Circle Everyone in a circle: fast high knees: YHC calls “DOWN!” = burpee, “LEFT!/RIGHT!” = shuffle, “UP!” = jump squat
Station 10 — Team Finisher-Everyone holds plank while one person runs a sprint lap. Rotate runners quickly.

Round 1
20 Walking Lunges
20 Shoulder Taps

Round 2
15 Walking Lunges
15 Shoulder Taps

Round 3
10 Walking Lunges
10 Shoulder Taps

Round 4
5 Walking Lunges
5 Shoulder Taps

MARY:
1 minute each
1. Freddy Merc
2. Flutter Kicks
3. Heels2Heaven
5. Leg Levers
6. Russian Twists
7. Hold plank together

ANNOUNCEMENTS:
6/6/2026 HIM Event