May 8th, 2018 By Wexler

15 men showed up to a pitch black parking lot with no power to power through some reps.  YHC showed up with his trusty bag of chalk in hand, thrilled that the ground was dry enough for him to write on…only to realize you could barely see anything.  Appreciate the boy scout runners always being prepared with their headlamps!

Warm Up
:

Mosey 4 feet to corner
Disclaimer
SSH x20
IST x15
Windmill x1
Yurpees x5 OYO

The Thang:

6 stations/2 core/4 a combination of strength and cardio/ 200 Reps per lap

Staring at the corner of the parking lot

Station 1:  20 Merkins/20 Plank Jacks

Run to the ticket booth

Station 2: 10 V-Ups/10 Superman pulses

Run to the far corner

Station 3:  20 Squats/20 Mountain Climbers

Shuffle to the next corner

Station 4:  20 Carolina Dry Docks/20 Plank Ins

Run to the Gate

Station 5:  10 V-ups/10 Superman Pulses

Run to the corner

Station 6:  20 Reverse Lunges/20 SSH

Shuffle back to the start

Repeato until Mary

Mosey back to camp for Mary

Mary:

• LBC  X10
• Low Flutter X 10
• LBC X10
• Low Flutter X10
• LBC X10
• Low Flutter X10
• LBC X10
• Low Flutter X10

Announcements:

• Wings of Eagles volunteers needed May 19th.  Carpentry and landscaping work needed.  No special skills needed.  Bring the 2.0s and work for a good cause.  Contact @SSMinnow for details
• Mud run May 19th – @TopGun has one team confirmed.  They are looking for a couple more for 2nd team.  Contact @TopGun for details.
• Spartan Super in Asheville on August 4th.  Spartanspring code to get a discount.  Sign up under F3Meca if you want to join a team

COT

• Prayers for Annabelle.  A newborn with severe health issues
• Prayers for @Whitebronco and his family as his daughter, Maggie continues her fight against Pneumonia
• Prayers for @Dicktracy’s nephew and their entire family
• Prayers for @Ito and his entire family as they mourn the loss of his father

Strong work out there everyone!   Love the #noquit attitude.

Thanks to all for coming out, pushing me, and allowing me the opportunity to lead!

Quote of the Day:

“I guess it comes down to a simple choice, really. Get busy living or get busy dying.”  – Andy Dufresne (Shawshank Redemption)

 

 

 

Harrisburg, The Ridge

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