18s around the Rail Yard
All Harrisburg BackblastsAugust 20th, 2018
7 men (then another for a minute, then one more at the end) took their DRP and came out for an 18-rep tour of the Rail Yard on 8/18/18.
WARM UP
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Mosey to football lot
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SSH x18
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IST x18
- Merkin – 18 OYO
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Air squat – 18 OYO
BEAT DOWN
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Mosey to triple hill
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18 merkins, 18 LBC, 18 dip. Repeato.
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Mosey to Library steps
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Reverse Spider Man Merkins up the stairs then lunge walk down ramp. Repeato.
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Mosey to overflow parking
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18 merkins, 18 reverse crunch, 18 air squat, then run to end of field & back. Repeato.
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Mosey to bottom of Hill of Pain
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18 burpees then run to end of field & back. Repeato.
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Mosey on trail to soccer field & line up at goal near tracks
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18 jump squats then run to midfield & back. Repeato.
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Mosey to prison yard
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18 step ups, 18 dips, 18 WWII sit ups then run to next corner of track & back. Repeato.
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Mosey to pond
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18 plank jacks, 18 wide merkins, 18 air squats then run lap around pond. Repeato.
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Mosey to the shelter
- 18 step ups, 18 dips, 18 mason twist then run to bottom of Heart Rate Hill & back. Repeato.
MARY
- Ran out of time but got plenty during the tour
MOLESKIN
- Strong work as always, both by the pax at the workout and the others running distance before/during/after.
- Pray for Wexler’s family as his wife’s stepfather passed suddenly last week.
- Speed for Need at Hit the Brixx 5k on September 15. More info & sign up here.