January 6th, 2018 By Clueless

6 Strong for a cool crisp January morning at #TheRailyard. When YHC signed up for the #IronQ, the forecast was not checked #NoteToSelf. The last one went down like this…

Warm-o-rama: SSH ICx15, Step back lunge OYO x10, Windmill ICx10, IST ICx10, Merican ICx10

Thang:

• Football field – partner patty cake merican 4/8/12/16/20… with laps around the field
• Two-tier hill – crawl bear, 20 slow squats, crawl bear, 20 slow squats
• Soccer field – partner 50’s… 50 shoulder taps, 50 mtn climbers, 50 rev crunches… switch between, after partner runs to other end of field and back
• Prison yard – 10 pullups, 10 partner power mericans, run trail loop, 10 knee ups, 10 partner power mericans, run to upper shelter
• Upper shelter – mash of man-makers, farmer’s carry, bench jump burpees, dips, side squats w/ trips up/down heartrate hill.

Mary: LBC’s ICx20, Rev crunch ICx10, Side crunches ICx10, Superman pulses OYO x10, Up/Down dog

COT w/ crazy running dudes hanging out in the parking lot

Moleskine:

1. What a gift… to be able to share a morning like this w/ others. Thanks for the opportunity to lead!
2. 8-9 degrees and still no pants for @Gamma. I guess the single digit rule is flexible. @DickTracy felt the leg tingles and opted to grab some parachute pants from the car. For the record, YHC has had two pairs on each day this week.
3. Where was @Wexler?

Keep Pushing – Clueless

 

Harrisburg, The Rail Yard

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