January 9th, 2018 By Gamma

11 defied the Armageddon-like conditions to post and get better this morning. I had a workout in mind involving a lot more running, but after hitting a few patches of black ice during a pre-ruck, opted to stay off the parking lot as much as possible. Which worked out better anyways. Because running is stupid. Grabbed a pen and paper as I passed the truck at about mile 3, and wrote up some exercises for an old standby – the pyramid.

Quick disclaimer, especially considering the black ice and number of southern-born pax.
Slow mosey down the sidewalk to the soccer field.
SSHs x20
Slow Air Squats x15
Mericans x10
LBCx x15 (yes, I know the ground is cold…)

Down the sidewalk to the school entrance
5 Burpees
10 Reverse Crunches, 5 Burpees
15 Mericans, 10 Reverse Crunches, 5 Burpees
20 Air Squats, 15 Mericans, 10 Reverse Crunches, 5 Burpees
25 Incline Mericans….
30 LBCs…
35 Dips…
40 Step-Ups…

No time to go back down, so we just skipped to the end….5 more Burpees

Back down the sidewalk to the ticket booth for Mary
LBCs x15
Flutter Kicks x20
Crunchy Frogs x14.5
The Squirm x20
Freddy Mercurys x15 (courtesy of Helga)
Heels to Heaven x10 (via Escalade)
Finish off with some stretching from Clueless – Eye of the Needle progression, Plank-Chaturanga-Downward Dog

COT (Solo Cup took us out)

Slippery Moleskin
1. Thanks for coming out. Great to see Redcoat back for his second post, and welcome to FNG David Tasillo, who quickly realized that BBQ and Hootie didn’t actually say they would post….just that he should. We’ll see you next time!

2. Appreciate TBone pointing out I should be grabbing my shin…..hey, gotta grab what you can. #showtoknow

3. Tclaps to Wexler for jumping on the Iron Q challenge bandwagon. Cobains in advance to his family for next Saturday.

4. Little quick on the draw, eh Helga? #prematureenumeration

5. Balmy 31 degrees this morning. At this rate, we may have a Starky sighting in a week or two.

6. Finnegan coming back strong after a brief sabbatical.

7. Great to see Loophole back out there. Had to initially draw him out of the house with the Hillbilly, and now we got him out of the neighborhood!

Cheers,
Gamma

Harrisburg, The Ridge

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