July 30th, 2016 By Riptide

16 of Harrisburg’s finest were joined by an F3 brother from the Grandstrand and an FNG who likely thinks F3 is all about running and finding Waldo Waterbear.  Nice job to Bull, Magnificent, HKP, Starsky, T Bone, Uneasy Rider for joining YHC for the Bull Run.  Here are the sweaty details…

1. Warmup:

• Mosey to the football field parking lot (fields look great… because they’re closed… uh oh, audible #1, no circle of pain) around jackweb pond, past the old post office, up the hill, through the seniors neighborhood, back up the football field parking lot for exercises…
• Disclaimer
• Side Straddle Hop* x 15 (* = cadence)
• Imperial Storm Troopers* x 15
• Windmill* x 10
• WWII situps x 10 (OYO)
• Merkins* x 10
• Wait, where’s Waterbear ???

Audible #2 – hold off on quadraphilia hill at soccer field/library to mosey back to find Waterbear after Bull’s expedition wasn’t successful…  mosey back down by jackweb pond, etc up Robinson Ch to Oakley and back to park to find Waterbear and Dick Tracy doing stations around the football field.  How can 2 of the biggest guys be so good at hide and seek???   They were obviously calling BS on the extend mosey warmup…

Ok, now that the pax was back together as 1 group, the thang resumed:

2. Circuits at the playground:

• 10 pullups / 20 merkins / 30 LBCs for 5 minutes (seemed much longer)

3. Mosey to Jackweb pond for:

• Lieutenant Dans (stationary lunges / air squats 1:1) from 1 to 8 while YHC miserabley refreshed his cadence abilities or lack of…
• Jack Webs (1:2) back down 8 to 1

4. Mosey up to pavilion for:

• Dips* x 10
• Derkins* x 10
• Incline merkins* x 10
• Step ups x 10 OYO
• Dips* x 10
• Incline merkinn* x 10

5. Mary

• Pretzel crunches* x 10 each side
• Squirm* (Diesel) x 30
• Homer to Marge (Water Bear)

Ball of Sweaty Man, taken out by Water Bear

Announcements

• White Lightening Mon 5:30 am at the speedway turn 1 parking lot by the condos (corner of Moorehead and 29), Clueless has the Q, Endurance after.
• Spartan race coming up – join Segundo’s team
• Dog pound needs Qs, plenty of Harrisburg Q slots open as well – August is ready for your signup
• Welcome to FNG Kotter (ie welcome back Kotter) teacher Scott from Kentucky, we usually don’t have this many distractions, but they do make coffee come sooner!
• Anything else? post in the comments
• Great work in the sauna this am by all!

Harrisburg, The Rail Yard

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