November 21st, 2020 By Jacob Lane

4 brave gentlemen took a chance on the return of a Birdcage Q. All counts listed below are subject to having been changed due to timing or inability to count while exercising.

#disclaimer
Warm-up

• 19 SSH
• 15 IST
• 10 Windmill
• 15 Mountain Climbers

Mosey the long way around to the ramp, down the ramp, and back to the hill.

Ladder for 8 – 7 burpees at the bottom, 1 squat at the top

Mosey through the woods to the post office shelter for 4 rounds of:

• 10 Merkins
• 10 Step-back lunges (Yes each leg)
• 10 Decline Merkins
• 10 Step-ups
• 10 Dips
• 10 Squats
• Run small loop around the pond.

Then 3 rounds of on Heartrate Hill
20SSH – Run up the hill – 20 Freddie Mercury – back down the hill

Next came partner work in the lot. One works while run jogs to the orange cone in the lot.

• 100 WW2
• 100 Carolina Dry Dock
• 100 Plank Jacks

Then a sprint for the same distance.

Lastly, a totally normal amount of time for Mary

• 15 Pretzel Crunch (each side)
• 20 Reverse Crunch
• 15 Low flutter
• Guest Call by Chaos on the Homer to Marge

COT

Moleskin
Thanks for everyone who showed up. 2nd time around hopefully went a little smoother for YHC as Q. Good work by all.

Announcements:
Afton race coming up Jan 9th.
Idiot run has been moved to March 6th for all interested.
Gremlin coming up Jan 18th

Harrisburg, Railyard

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