August 21st, 2021 By DrLecter

7, including a couple of Kotters, came to the Railyard to see what YHC had in store for them. He promised to showcase the beatdown from his Q at Myrtle Beach last month and no one was disappointed.

Warm-o-rama

SSH x15 IC

IST x15 IC

Penny Pickers x15 IC

The Thang

Mosey around the park’s parking lots, stopping in each one to do some exercises.

• Stop 1: 10 burpees
• Stop 2: 15 LBC, 10 burpees
• Stop 3: 25 merkins, 15 LBC, 10 burpees
• Stop 4: 40 squats, 25 merkins, 15 LBC, 10 burpees
• Stop 5: 25 merkins, 15 LBC, 10 burpees
• Stop 6: 15 LBC, 10 burpees
• Stop 7: 10 burpees

Stop 7 was at the bottom of the hill at Zmax Boulevard. We split up into a a group of 3 and a group of 4 for a grinder. PAX at bottom of the hill was always doing SSH while the PAX midway up did 2 sets of WWII, shoulder taps and lunges. The third PAX was running.

Mosey to the library. Incline merkins up the steps, Lt Dan down the ramp. Repeat x 3.

Mosey back to the cars.

Mary

Pretzel crunch x15 IC

Low flutter x20 IC

Squirm x20 IC

Low Dolly x20 IC

Freddy Mercury x15 IC

30 second plank

COT

Moleskin

• Strong work by everyone!
• TClaps to Tumbler and Gamma for the pre-run. TClaps to Mullet for the post-run.
• Welcome back Loophole and Teen Wolf. They were both out there killing it.
• The ‘Burg PAX powered through the parking lot tour faster than the guys in Myrtle Beach did, so I had to add a little more to the end of the workout to fill up the hour.
• The ladder was a take on a beatdown Scooter did in Concord a few weeks ago and the grinder was courtesy of one of Gamma’s previous leads.

Prayers and Announcements

• Keep Tumbler’s family in your prayers. His brother-in-law is in ICU with COVID and his father-in-law was just diagnosed with cancer this week.
• Keep the teachers, students and parents in your thoughts as school starts back on Monday.

Harrisburg, The Rail Yard

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