We had 4 pax (1FNG) take there 4x4s up Burpee Mtn, and enjoyed the wildlife.
Warmup: Mosey 20 IC SSH 15 IC High Knee 15 IC Toy Soldiers
The Thang- any Pax who finishes a set early must hold the Al Gore. 1 Burpee IC 2 4x4s OYO 3 Burpees IC 4 4x4s OYO 150' Bear Crawl 5 Burpees IC 6 4x4s OYO Mosey 150' Raccoon Crawl Mosey 7 Burpees IC 6 4x4s OYO 5 Burpees IC 4 4x4s OYO 3 Burpees IC 2 4x4s oyo 150' Crab walk 1 Burpee IC
Mary 10 Up Straddle Hop per side Shoulder stretches
2 Pax enjoyed a P.U.M.P.K.I.N work out on a brisk fall morning.
Warm up 20 SSH IC Mosey
The Thang P- Protractor; 2 sets of 5 angles held for 5-10 seconds mosey U- Up Straddle Hop; (sinlge leg SSH), 2O per side (ended up being amrap due to injury) mosey M-Merkins Melody; 5 IC regular declined and inclined mosey P-Plank compass; 10 Deg points held each for 10-15 seconds mosey - explored a bit Knerkins (aka Chuck Norris); 15 IC mosey Indian bear crawl; Each pax moved to the front 3 times each mosey No Surrenders (slow); 15 IC (8 count) per side
10 burpees ic 1 minute wall sit 10 burpees ic 25 air squats ic 10 burpees ic 5 hand stands against wall 10 sec count ( facing out or facing in/ballz to the wallz) 10 burpees ic 10 Elevated / decline Carolina dry docks (toes up on bench while body is in angle/pike position) 10 burpees ic Mosey back to shovel flag
COT
Prayers for the group to grow, for several health concerns, and for our brother Fridge and his family at F3 Lanco
Merkins – 200 strict (no snaking
back/body; lock elbows)
Mosey moderate to high pace – 1100
meters
Total Meters Mosied: 3300
Total Strict Strength Reps: 300
Originally we were hoping to join F3
Lanco in solidarity by doing their partner/coupon 2-year manniversary
workout here in Harrisburg while the other PAX were working their
tails off in Lanco. Due to illness, athletic away meets, and other
factors, several PAX were unable to post and a partner workout was
not possible.
In solidarity with our F3 Lanco
brothers, I had to get the work in and get after it with some of the
exercises that are toughest for a 240 lbs. “husky” man like
myself: running, / fast mosey, strict pull-ups, and strict Merkins.
The 3300 meters of mosies – I mostly
blocked these out of my mind; just head down, breathe, and grind.
According to google maps, 1100 m is the distance on-foot from the
middle of the parking lot, to the columns at the other end of
Reservoir, back to the 5 flights of stairs, up to the pavilion, and
back down and around to the middle of the parking lot
The 100 pull-ups – Started with a few
sets of 5 strict in a row. These quickly deteriorated into strict
sets of 3 + 2 (drop to ground & 1 deep breath in-between),
followed by about 70-80 single, strict reps. Strict, slow, and
steady. The tortoise wins every time I read the book.
The 200 Merkins – Started with sets of 10. Around 70 reps, started to feel the bodyweight. Then sets of 4 + 3 + 3 (3 deep breaths in between) until all 200 were done. Again, strict, slow, and steady.
3300 meters & 300 reps, done!
Handed out some flyers, invited some park patrons to join next week, and even jumped the vehicle engine for a potential FNG across the street from the parking area on my way out.
I hope my sweat (and tears???)
approached the level of those among our brothers in Lanco.
Saturday, 0700, 3 PAX Geppetto, Flintstone, & HK Hershey Kiss (Q)
Here is what went down:
WARM UP:
Mosey around the parking lot loop w 5 flights of small stairs
Windmills x10 ic Toy soldiers x10 ic In place butt kick x10 ic Side straddle hop x15 ic
FIGHT GONE BAD-PRELIM ROUNDS 1-3: 3 rounds of 5 minutes; 1 minute rest between rounds
Minute 1-sprint across parking lot, turn n plank , ascending reps knerkins/Chuck Norris ic Minute 2-broad jumps across parking lot ic Minute 3-Angle grinder ic Minute 4-Burpos (don’t stand) ic Minute 5-dying cockroach ic
1 minute rest between rounds; 3 rounds total
Mosey Lot circle to Amphitheatre
FIGHT GONE BAD, DEEP WATER; CHAMPIONSHIP ROUNDS 4 & 5
2 rounds of 5 minutes; 1 minute rest between rounds
Minute 1- Prisoner Cell Merkin Burpee ic Minute 2-Alternating toe-taps on retaining wall ic Minute 3-LT Dan air + 2 lunges ic Minute 4-squat wall-jumps ic Minute 5-plank
1 minute rest between rounds; 2 championship rounds total
Total 5 rounds of 5 minutes each
COT
Coffeeteria
Great to see Geppetto again!
All men ended the workout stronger and better than they were when they started!
Mosey around the parking lot loop w 5 flights of small stairs
Side straddle hop x20 ic
Arm circles, large, forward x10ic
Arm circles, large, backwards x10ic
Arm circles, small, forward x10ic
Arm circles, small, backwards x10ic
MINI-MURPH
First 1/2 mile run: double-time Mosey from parking lot to columns at Reservoir & 18th street + back around lot loop up 5 flights of stairs to pull up bars
Pull ups x 5 OYO
Merkins x 5 ic (10 reps)
Airsquats x 10 ic (20 reps)
10 rounds =
50 pull-ups
100 Merkins
200 airsquats
Second 1/2 mile run: double-time Mosey from parking lot to columns at Reservoir & 18th street + back around lot loop up 5 flights of stairs to pull up bars
Duck walk out and back 1 parking spot and then do a burpee – OYO
Duck walk out and back 2 parking spots do 2 burpees – OYO
Continue as many spots with equivalent burpees as you like. (This morning I did 15 spots/burpees.) When you are done with your burpees hold the Al Gore til the rest are done.
Mary
LOTS of leg stretches
Just because you dodged this WO doesn’t mean you won’t see it again.
