March 17th, 2018 By SoloCup

3 men, stepped into the Gloom hoping to get a little better.  Since no one signed up to lead, YHC decided to go with a round robin style workout based on sets of three in honor of the most holy day for any lapsed Irishman, Saint Patrick’s Day

Warm Up

• SSH x 20
• Windmills x 10
• IST x 10

The Thang

Mosey over to the football field

Set 1: Bo Berry Biscuit (Solo Cup)

• 20 Burpees, 1 lap around the track
• Repeato x 3

Set 2: (HKP)

• 20 WWII Sit Ups, 1 lap around the track
• Repeato x 3

Mosey over to the Soccer field

Set 3: (DT)

Using the Soccer Benches

• 30 Deadlifts, 30 Power Squats, 30 Dips
• Repeato x 3

Mosey over to the hill

Set 4: (Solo Cup)

• 2 min Quadraphilia, 20 Merkins
• Repeato x 3

Mosey the long way back to the cars

Mary (Solo Cup)

• LBC x 20
• Reverse Crunches x 20
• Crunchy Frogs x 20

Announcements

• YHC is currently working to set up a program with paraguide (http://www.paraguide.org) where a group of us can: lead runners (tethered and blocker) work as trainers (run a few times a week with an athlete) and/or is willing to pick up and drop off athletes at races. If you are interested in discussing this more let me know.
• Orphanage time changed to 2pm on 4/21.
• Spartan race coming up April 7th & 8th.  A lot of Pax launching on Sunday Morning.  Sign up under the ‘F3 Harrisburg’ Team and talk to @Clueless or @Kojak for info.
• Harrisburg 5K is 4/14.  This will be our first SpeedForNeed event of 2018 so lets post a strong showing for the home town.  Details here.  There will be a beatdown before the race at the Town Center starting at 6:30am (instead of the rail yard)
• Operation Sweet Tooth is having their Christina Latini 8k/2Mile walk on April 21st.  Ther is a virtual run option for those who can’t make it.  Details Here!
• Prayers for: Posh’s Father, Wexler’s Mother, HongKongPhoeys Uncle, Flip Phone’s uncle, DT’s Friend’s Stepdad

Moleskin

• I’m no John Ritter and DT sure ain’t Suzanne Summers, but HKP does bare a striking resemblance to Joyce Dewitt.
• This one was surprisingly tough, those 20# benches started to get a little heavy
• 6 minutes of Quadraphilia is going to hurt tomorrow.
• I hope everyone had a big time at their events today.

Keep pushing

Harrisburg, The Rail Yard

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