September 22nd, 2015 By Othello

A Scarecrow, Tin Woodman, Cowardly Lion and 16 of Harrisburg’s toughest ventured out to the Land of OZ this gloom.  Dorothy may have been there too but the YHC did not see her with her clipboard so she was not singled out.  In preparation for their trek to the Emerald City the PAX got to work strengthening themselves in the event they ran across an Angry Apple Tree, Winged Monkeys and of course….the Wicked Witch of the West.  It began with something like this…..

#Disclaimer
Circle up – SSH x15 (X denotes cadence)

Mosey toward the stadium and make a right turn and up the center of the parking lot.  On the way we did high knees/butt-kickers/Karaoke L&R, Turned left at the top of the lot and made our way to the HRHS main entrance.  There we circled up for…..Windmill x15.

Mosey up the sidewalk toward the Band Practice Field, line up along the curb for a few….Incline Merkins x15, then proceeded to the Land of OZ (Marching Band Tower)

Once we reached OZ the beat-down went like this…

• Divided into teams who then aligned themselves alongside a 6″x6″ x24′ piece of lumber and Sandbag(s)
• One team member hefts a sandbag and travels to the top of the tower to see the Wizard and back.
• The remaining members do 10 burpees and 10 overhead presses with the lumber
• Once the “sandbagger” returns from his trek, he rejoins the group and all bear-crawl to the opposite end of the field.  Once reached, they run back to the starting point.
• Repeato until everyone has had a chance to see the Wizard

LBC’s x15
The “W” x15

Repeat the beat-down listed above until YHC called time to keep us on schedule.  Strong work by all men who successfully killed The Wicked Witch of the West.  Now, it’s time to get Dorothy (still couldn’t find her) those Ruby Red Slippers and visit the Lollipop Guild.

• Two Line Indian Run back to Mary

Mary
Low Flutter x15
Low Dolly x15
Heels to Heaven x15

COT (YHC took us out)

Moleskin
1. Thanks to all for following the Yellow Brick Road with me this morning (albeit: muddy/dirty/damp).  You guys are are a very strong group and it was an honor to lead.  I think a majority of us got in 8 sets.
2.  @Hacksaw, keep coming – the aches and pains will go away and you WILL get stronger (#ironsharpensiron).  @Flipphone – strong post this morning.  You will soon be doing bear-crawls like a champ!
3.  After some post Q discussion with this workouts namesake, The Great Almighty @OZ, there will be some refinements and upgrades made to this workout. Look out for future versions which will include pull-up bars, shorter lengths of the 6″x6″‘s (anyone have a chainsaw I can borrow?) and of course, sandbags.
4. Announcement: the Harrisburg Food Pantry needs supplies. @SoloCup will collect any donations at upcoming workouts.
5. Road Warrior tomorrow, Harrisburg Town Center, @SoloCup has the Q
6. Broga (Warrior One) Stretch tomorrow, same place w/@Deuce

Harrisburg, The Ridge

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