August 26th, 2017 By escalade

13 men posted at The Rail Yard today for an end of summer beat down.

Here’s how it went:

Mosey to lower lot for Disclaimer and Warm Up.

Warm Up:

• 15 SSH
• 15 Imp Storm Trooper
• 15 Mtn Climbers
• 10 Merkins
• 15 LBC

Broken Arrow group led by Swami and Waterbear split off to do their thing.

The few remaining men without injuries followed me.

Indian Run around the outside track with 1 burpee off the back.

At the Pull up bars:

• 5 Pull Up’s
• 10 Merkins
• 20 Squats
• Run around the field

Rinse and repeat with sets of (10, 20, 40) and (20, 30, 60) respectively.

Mosey to the parking lot

• 10 Min of Suicides.

Mosey to the pond

• Lt Dan –
• 2 Lunges for every Squat.  Similar to the Jack Webb.

Run up Heart Rate Hill

At the Shelter:

• 5 Step Ups
• 5 Declines Merkins
• 5 Dips
• 5 Incline Merkins

Rinse and repeat with sets of 10 and 15 for each exercise

Mosey to Lot for Mary:

Mary:

• 15 Crunchy Frog
• 10 Low Flutter
• 10 Squirm
• 10 WWII sit ups
• 1 min plank.

The Moleskin:

Always fun to lead this group.  Word must have gotten out about the broken arrow workout.   Over 1/2  of the guys today split off for that workout!

I clocked 2.1 miles in the workout today.   Bull just added 19 with a pre workout warm-up.   T-Claps on the run this am Bull.

Welcome to F3 Steven Burgess AKA Broken Spoke.  Glad Kilowatt brought you to the workout.   Hope to see you back out soon!

Have a blessed weekend!

YHC

Escalade.

The Rail Yard

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