February 12th, 2018 By FlipPhone

10 men started the week on the right foot at WhiteLightning this morning.  Life’s good, even on a Monday.

• 60-degree weather in February
• Strength and health to be able to do this kind of workout
• A group of friends to push you to get better
• A job to pay the bills
• What else do you need?

The workout went like this.

Mosey to the just-right-warm-up-spot

Warm Up

#TheUsualSuspects

SSH x 20, IST x 20, Windmill x 12, Mountain Climber x 20, Mericans x 10

The Thang

Mosey to the bathroom walls

Balls to the wall with hip slaps x 10

People’s Chair with Air presses x 15

Repeato 2x (3 rounds total)

Mosey to the ramp by 29

Leaky Sand Bag

Two guys alternate curls (x15) and tricept extensions (x15) while the rest run to the top and do 10 jump squats

Everyone gets a turn with the bags

Indian Run to the hill with the hand rails

Quadraphelia Ladder

10 mericans at the bottom

Quadraphelia up the hill

1 pull-up at the top

Decrease mericans at the bottom and increase pull-ups at the top until counts are reversed

Mosey to Victory Circle

Ladder of Dips, Declines, Step Ups

Wait … not enough time and we just did legs, scratch the Step Ups

From 5 to 10 … or until time was called

Mary

Hip Extensions x 20 each side

1ish minute plank

We don’t drop until someone agrees to Q next week

Talladega took the bait too soon, so we held it for a little longer

Learned this trick from @Gamma.  It’s quite effective when we’re in the middle of an exercise that won’t stop until someone gives in

COT

Announcements

Harrisburg 5K is 4/14.  This will be our first SpeedForNeed. event of 2018 so we really need your attendance.  Details here.

5k color run at Frank Liske park on February 24th for JM Robinson school supporting a good cause, can’t remember which cause.  @Talladega has the details.

Spartan race coming up April 7th & 8th.  These are great events.  If you haven’t done one, highly recommend trying it out.  Talk to @Clueless or @Kojak for info.

Moleskin

Thanks for coming out this morning guys.

Great to meet @Shooter from Kannon.  Tell your buddies what a real workout looks like and bring a few friends next time :-).  Good to meet another Michigan fan.  Even if you root for the wrong team.

I think we found @Spauldini’s twin (@4G), or @Clueless needs to go for his eye checkup.  They do look alike.  We’ll have to get a “who wears it better” picture of them the next time they post at the same time.  @Spauldini will be the guy with the ruck sewed to his skin so it won’t be too hard to tell them apart.

Glad @4G is back out.  Just missing @PapaJohn.  Does his doorbell have a silence setting?  Try knocking loudly, that always works.

Good to see @TeenSpirit at a WhiteLightning.  If only you could run forwards as fast as you can run backwards.

Harrisburg, The Dawg House, White Lightning

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