May 10th, 2018 By Wexler

8 men came out to test their strength and resolve on this beautiful morning while YHC tried his hand at Tabata.  A 9th, who we thought was a teenager just trying to find a dark corner of the parking lot to partake in some illicit activities, turned out to be @dicktracy joining the gang.  2 more gave up on their speed training when they sensed the raw power on display to complete the group.  And it goes a little something like this…

Warm Up
:

Mosey to the far end of the parking lot
Disclaimer
SSH x20
IST x15
Windmill x10
Yurpees x5 OYO (aka Burpees with Y)

The Thang:

• 10 Burpees
• Run to the middle island and back
• 20 Mountain Climbers (each leg)
• Run to the farthest island and back
• SSH until everyone made it back

Tabata 1:  20 second Reverse Lunge/10 second Lunge hold – 8 rounds (4 minutes)

• 10 Burpees
• Run to the middle island and back
• 20 Mountain Climbers (each leg)
• Run to the farthest island and back
• SSH until everyone made it back

Tabata 2:  20 Second Merkins/10 second Plank – 8 rounds (4 minutes)

• 10 Burpees
• Run to the middle island and back
• 20 Mountain Climbers (each leg)
• Run to the farthest island and back
• SSH until everyone made it back

Tabata 3:  20 seconds Squats/10 second Squat Hold – 8 Rounds (4 minutes)

• 10 Burpees
• Run to the middle island and back
• 20 Mountain Climbers (each leg)
• Run to the farthest island and back
• SSH until everyone made it back

Tabata 4:  20 second Forward Lunge/10 Second Lunge Hold – 8 rounds (4 minutes)

Mosey back to camp for Mary

Mary:

• LBC  X10
• Reverse Crunch X 10
• LBC X10
• Reverse Crunch X10
• LBC X10
• Reverse Crunch X10
• LBC X10
• Reverse Crunch X10
• LBC X10
• Reverse Crunch x10

Announcements:

• Ultimate Football this Saturday May 12th at Harrisburg Park.  Bring the 2.0’s.
• 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
• King Tiger 5k on June 2nd.  Discount Code is F3.  Price goes up after May 11th.  Details here

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 and thanks as always for letting me try out new things!  Really inspiring to feel beat down and then catch the sun rising just as @Flipphone and @SSMinnow turn the corner while running with the Flag fluttering in the wind!  Great chatter out there this morning as well!  Interesting to hear @HongKongPhooey spill the beans on how Time Lapse was like a teenage slumber party.  Complete with a Cookie Challenge that @Escalade excelled in by fitting as many cookies in his mouth at once.  Apparently the challenge was removing them without eating any.  Not sure about the team Pillow fight though…

Thanks to all for coming out, pushing me, and allowing me the opportunity to lead!  I am sore…

Quote of the Day:

“Never, Never, Never, Never, Never….Give up.”  – Winston Churchill

 

Harrisburg, The Ridge

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