December 27th, 2017 By Gamma

5 stayed put, fended off the bad guys, and worked on some core strength and flexibility. To the best of my recollection, it went something like this:

Quick warm-up – high knees, butt-kickers, good-mornings, arm circles, neck rolls, etc

Merican/Air Press Tabata
WWII Sit-Up/Home-to-Marge Tabata
Air Squat Tabata
….all focusing on full range of motion.

Then for flexibility:
Plank to downward dog, alternating calf stretches, back to plank with a few Mericans thrown in. Variety of stretches for the hips, quads, hamstrings, hip flexors, back, shoulders, neck. We even did a sitting pigeon thingy where, allegedly, some people could get over their foot. #showtoknow

COT with the Road Warriors

Moleskin
1. Thanks to the Warrior One regulars for teaching me most of this and allowing me to then lead. Definitely a great workout when recovering from injury or just staying loose.

2. Day Three of the Iron Q Challenge is done (as is Day Two of the Iron Coffeeteria Challenge….would have been Day Three as well if Rocky River Coffee was open on Christmas!)

3. Greeted by a sheriff this morning investigating a disturbance in the force (ie. the former Sports Junction (ie. a future microbrewery according to Solo Cup)). As they exited, the landlord asked the sheriff if he had asked “those guys working out if they saw anything.” That reminded me of one of the classic F3 posts from Dredd which is well worth the read: Locked Shields of the Minivan Centurions

I have to think there was some comfort in the landlord knowing that, at least for a short while every Wednesday, there’s little chance of something bad happening to the building. I remember meeting the HRHS principal a few years back, who mentioned it was a almost a relief knowing good people were out there early in the morning. This is our community and we will protect it if necessary, or at the very least, make it better by example.

Cheers
Gamma

Harrisburg, Warrior One

---