AO: Harrisburg
Q: Uncle Floyd ,
PAX: SS Minnow, Constitution, Uncle Floyd, Ace, MadDog, Bunyan, Darwin
FNGs: 1 Darwin
COUNT: 7
WARMUP: SSH, IST, Hillbillies, Bob n’Weave, runner’s stretch, arm stretch, penny pickers (12x)
THE THANG:
Date: 08/04/2026
PAX: Ripken, Constitution, SS Minnow, Othello, Walker, Wilson, Cad, Red Tape, Boy Scout, Murtaugh, Ace
Q: Uncle Floyd
11 others joined YHC for a little running and a few exercises. The watch hit 5:30, a disclaimer was given and there’s what they did.
Mosey towards the school and the practice field.
Warm-o-rama
SSH x15 IC
Hillbillies x15 IC
Penny Pickers x15 IC
Plankjacks x15 IC
Mosey to Stop Signs—3 Wind Sprints across the parking lot

Mosey to the wall.
The Thang
Partner up:
Partner 1 runs across the field and back while Partner 2 does an exercise at the wall. The exercises were as follows. Switch when partner 1 gets back and People’s Chair until all runners are back. Then start the next round.
Workout Structure– 4×4 interval protocol, high-intensity aerobic workout designed to rapidly improve your heart health and VO2 max.
– Round 1 – Dwight Howards (Explode upward from a dead stop with both hands reaching overhead, slap or touch wall as high up as humanly possible, simulating a vertical basketball jump or block.
– Round 2 – Donkey Kicks
– Round 3 – London Bridge
– Round 4 – Mike Tysons
People’s Chair until the last runner gets back.
Wall of Fire – All PAX People’s Chair. Starting at each end of the line, one PAX at a time does 10 squats, 10 Merkins, 10 WWII. When he finishes, he returns to People’s Chair and the next man does it, etc.
Mosey over to concession stand at ball fields.
Pay the Toll: 5 Pull-ups in tennis court…

– 20/10 step ups each leg
– 20 decline ‘Mericans
– 20 squats
– 20 LBC, run down to the light pole and back.
Repeat 2x or until time is called.
Mosey back to the cars for
 
MARY:
Flutter Kicks, Low Dollies, Heels to Heaven 10/12x
ANNOUNCEMENTS:
ANNOUNCEMENTS:
Brolympics- October 24th, 7am, Cannon AO, bring Ms, 2.0s, 3.0s. If you know someone bring then with you.
– We need a few volunteers to assist with event admin (counting reps, timing the runs) and bringing snacks/drinks. More to follow.
COT: Prayers:
Prayers for Mary and her baby
Christy and her ongoing chemo treatments
Prayers for Lauren, friend of Talladega Prayers for Ruthie and her progress
Taylor’s cancer diagnosis
Conrad family
both Eric’s struggling with addiction. Praise for a recent job opportunity that Eric received.
F3 brothers struggling in their marriages
Unemployed and under-employed.