May 8th, 2017 By Gamma

11 reported for duty at the Speedway, marking the 5-year anniversary of the Highlands AO (and, therefore, my 5-year anniversary with F3). Of course, there were no Highlanders there….but we did have one member of the Time Laps championship team who wasn’t afraid of a little more running.

Warm-up
Mosey up the drive to the frontage road and circle up
#disclaimer
SSHs x20
Mericans x10
Indian Run to under the Morehead tunnel (~1/3 of a mile), then pair up for the main event

P1 runs up the road to the stop sign (~100yards) and back while P2 does an exercise, then flapjack. Continue until the team gets:
100 Burpees
100 WWII Sit-ups
100 Mericans
100 Air Squats

Back up to the stop sign.
Heading back down the frontage road, P1 & P2 do one Burpee. P1 starts a Backward Run. P2 does one more Burpee, then sprints to catch up. Once he catches up, both do one Burpee, then P2 starts a Backward Run. P1 does one more Burpee, then sprints to catch up. Continue back to the drive, then head over to the Gate 7 ramp.

Heading up the ramp, one Burpee, then one Walking Lunge each leg, repeat up to the top of the ramp (~70 yards). Plank until the six arrives, then jog back down and out to the cars for Mary.

LBCs x20
Reverse Crunches x20
Pretzel Crunches x10
Flutter Kicks x25
Crunchy Frogs x10 (Solo Cup)
1-minute Power Abs (Clueless)

COT (Banjo Boy takes us out)

Moleskin
1. Great to see all the Harrisburg and Dawg House regulars out.

2. Sounds like the Time Laps was a great time. Clearly SSMinnow didn’t need any recovery time as he and Clueless were out front most of the workout. Clueless even had enough left in the tank to read the Speedway signs while the rest of us were struggling through Mary.

3. Strong work by Flip Phone and Teen Wolf, having to carry me through the team work.

4. Someday my full speed will be faster than Banjo Boy’s “tapering” going up those hills. Someday.

5. Solo Cup is half the man he used to be (or at least 23.4# lighter than six weeks ago), and still had the energy to push through this. Nice job on the HEC!

6. Most importantly, thoughts and prayers out to Col Mustard, who lost his half-brother over the weekend. May his soul, and the souls of all the faithful departed, rest in peace.

Pax tibi,
Gamma

Harrisburg, White Lightning

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