February 13th, 2016 By Dick Tracy

The Rail Yard marked the one-year F3 anniversary for YHC.  17 PAX took the opportunity to get stronger together.  I built a workout that would push our limits and show how much better we’ve all gotten in a year.  #ironsharpensiron

Warm-up:

SSH IC x 15

IST IC x 15

Cotton Picker IC x 15

Plank Jacks x 15

Mountain Climbers IC x 10

 

The Thang:

Mosey to the lower parking lot.

Sprint Ladder – fence to dumpster

5 – 10 – 10 – 5 – air squats (plank when done)

5 – 10 -10 – 5 – LBC (plank when done)

5 – 10 – 10 – 5 – ‘Mericans (plank when done)

5 – 10 – 10 – 5 – lunges (plank when done)

Mosey to Rock Pile and grab a rock.

 

Rock Ladder – in place

10 – 10 – 10 – 10 – squats, overhead press, curls, lunges

Sprint up hill, then down (plank when done)

20 – 20 – 20 – 20 – squats, overhead press, curls, lunges

Sprint up hill, then down (plank when done)

10 – 10 – 10 – 10 – squats, overhead press, curls, lunges

Sprint up hill, then down (plank when done)

AUDIBLE!  (add one more)

20 – 20 – 20 – 20 – squats, overhead press, curls, lunges

Sprint up hill, then down (plank when done)

Mosey to football field.

 

Go Long 

PAX line up on goal line.  First PAX throws, kicks or punts a football as far as they can (Bull went first), all other PAX jailbreak to the ball and do five ‘Mericans.

Bull and Gapper advance throws by any means possible.  Nice performances by Shake and Bake, Gapper and Sundial.  Longest throw of the day wins free coffee (Sundial).

Three PAX attempt Extra Points (Clueless, Titleist, DT).  Miss-Miss-Miss.  Bull gets free coffee for the holds.

Mosey to track.

 

Plank Indian Run

PAX line up in plank position.  Two PAX at a time run to front of plank line on track.  One full lap.

Mosey to library.

 

Library Laps 

All PAX line up in front of library, at curb facing football field.  Two men at a time run the library ramps, steps, steps and ramps.  Toe touches while waiting.  Two laps.

 

Mary:

LBC IC x 15

People’s Choice

JLo x 25 (Bull)

Homer-to-Marge x 8 (Souza)

Recover – Recover.

 

Moleskin

1. Chaos.  Spartan Sprint.  You know the deal.
2. Good luck to all doing the Idiot Race today (BBQ, Swami, Hootie, Minnow)

Thanks to each and every one of the PAX today for pushing me.  I honestly thought I was going to spill merlot.  Lots of great individual performances, especially those who ran before the post.

Harrisburg

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