December 30th, 2017 By Gamma

11.5 #menfolk enjoyed another fine morning below freezing. Tried to goat Pharaoh into joining us, but he faithfully waited for his “real” friends for a run. Here’s our story:

Warm-up
High Knees
Butt Kickers
SSHs x25
Mosey to the first parking lot
Air Squats x10
Mericans x10
Continue to the bottom of the island and circle up

Main Event
Horseshoe Ladder – 1 Jump Squat, run up and around the island, 2 Jump Squats, back up and around the island, 3 Jump Squats….continue up to 10 Jump Squats, then back down the ladder with Hand Release Mericans.

Down to the field
Backwards run to the first blue line (for all of the two hockey fans in NC), 1 Burpee, sprint back to the start. Backwards run to the second blue line, 2 Burpees, sprint back to the start. Then to the third and fourth blue lines, with 3 and 4 Burpees, respectively.

Over to the playground
3 rounds of
10 Dips
10 Pull-ups
10 WWII Sit-ups

To the top of the drive
Lunge Walk towards the cars, stopping at every line for a Jump Squat. After five lines, increase to two Jump Squats. After another five lines, increase to three Jump Squats until the end.

Mosey to our Mary spot…check the watch…still have a few minutes…continue right through, down the path to the pond. All you got for one sprint up Heartrate Hill.

Mary
LBCs x20
Flutter Kicks x20
Pretzel Crunches x20

COT (joined by a few of the runners…thanks to Flip Phone for taking us out)

Iron Q Moleskin
1. Been a long week, but well worth it. I’d encourage everyone to give this a try. Tclaps to Escalade for the idea, and to Solo Cup for kicking it off. Our fourth Iron Q will be Clueless, starting with New Years Day football, 0700 at Harrisburg Park (no White Lighting)

2. Consider the Joe Davis Run next Saturday supporting those dealing with substance abuse and addition. The race is put on by his sister and brother (also an F3er), with over 250 F3 men participating. It’s also a Speed for Need event with several F3 men pushing their 2.0s, including our very own Gapper.

3. Prayers up for Escalade’s father-in-law and Wexler’s mother.

4. Strong work this morning. Tclaps to Segundo and Gapper for rucking it.

5. Another great crowd at coffeeteria. They’re going to need a bigger room soon…

6. Have a safe and happy New Years Eve!

Cheers!
Gamma

Harrisburg, The Rail Yard

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