May 5th, 2017 By Kojak

Luckily the overnight monsoon ceased just in time for 5 mighty men to show up and lift some stuff.  Who would have known that a Great Laker would get some nature knowledge from the PAX.  More on that later.  On to the fun…………………….

 

Mosey to other end of the lot

 

WARM-UP

IST x 20

Slow squats x 10

Arm circles

 

THE THANG

1st island: 5 reps

2nd island: 10 reps

3rd island: 15 reps

4th island: 20 reps

After finishing the reps at each island backwards run back to the designated start point and do the designated exercise for each round.  Run to next island and repeat this cycle through the reps.

1st round: Goblet squats with 5 burpees at the start point

2nd round: KB swings with 5 merkins at the start point

3rd round: WWI situps with 5 Carolina dry docks at the start point(only did through 15 reps due to time)

 

MARY

Flutter kicks x 30

Mason twists x 15(courtesy of Flipphone)

 

Count off and Name-a-rama

 

COT

 

MOLESKIN

–Great job all around by Flipphone!!!  After being out for almost a week with the flu he came back strong!!  Also paced YHC through a pre-run, thanks for that.

–Bear Claw did some serious work and showed no quit out there.  RESPECT!!!!

–BurVegas obviously had his mind on other things as we started the warm-up.  YHC called for the PAX to circle up but BurVegas heard Hugs????

–Clueless gave out some valuable grip tips that can be used while shopping so ask him about his knowledge the next time you spot him.  Maybe at Lowe’s??

–The PAX got to learn the difference between the call of a bullfrog and a Canadian goose.  The WB was confused??  Hopefully he knows the difference now

 

 

Harrisburg Iron

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