September 19th, 2016 By Sid Vicious

10 strong men came out for some suicides and merkins at the speedway.  YHC got a little confused by the fence barricades from the Auto Fair this past weekend.  #Need MoreCoffee.  The work out went a little like this…

Warm up:

• Mosey to light poles / fence barricades from auto show
• SSH (ic) X 15
• Windmills (ic) X 10
• High Knees oyo X 15 each leg
• Butt Kickers oyo X 15 each leg
• Arm Circles – Small, Large both directions
• Mosey to the entrance of the speedway

The Thang:           X10 X9 X8 X7

1. Merkins
2. Decline Merkins
3. Dips
4. Air Squats
5. Lunges (L)/(R)
6. Step ups
7. Suicides – touch ground at each light pole (4 total)

**Last set of X6 – Merkins, Dips, Air Squats and Lunges (L)/(R) – due to time headed over towards cars for Mary

Mary:

1. LBC’s (IC) X 15
2. WWII sit-ups
3. Ball

Moleskin:

• Thanks for the opportunity to lead
• Strong work by the PAX, way to push fellas
• Wings of Eagles Ranch service project – 9/24 at 9am

 

Harrisburg, White Lightning

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