May 21st, 2018 By FlipPhone

14 men, including one visiting from Greenville, NC, came out to #WhiteLightning this morning to start their week right and hold their brothers accountable.

The speaker system was still running from the weekend race and gave us some “motivation” to keep things going.  The workout went like this.

Mosey up the hill to Morehead and 29 intersection.

Warm Up

SSH x 20, IST x 15, Windmill x 12, Yurpees x 5, Mountain Climber x 20, Circle Mericans x 5ish

The Thang

Partner Up

Round 1

Partner clap mericans at the top

Squats at the bottom

5, 10, 15, 20

Round 2

1 partner does 5 burpees while the other partner does quadraphelia up the hill

Partner that finishes burpees runs up and switches

2 times up the hill

Mosey to Victory Circle

Tabata round of dips

20 seconds work, 10 seconds rest – 8 rounds total

Mosey to entrance gate

With same partners, one bear crawls up hill, other runs up and does 10 pull ups and picks up bear crawl where first partner left off

One round up the hill of bear crawl, one round up hill of lunge walk

Mosey to side parking lot

Shuffle “suicide” with 10 mericans in the middle

The lot was mostly taken with trucks so we modified the direction and tried to make it work

Mosey back to bathrooms

Crunchy Frog x 15

Mosey back to cars

Jane Fonda’s x 10 each side

Announcements

This last weekend’s work day at Wings of Eagles was a success.  Thanks to @Talladega for coming out to help.

This Saturday (5/26) is a pancake breakfast at Hickory Ridge High School to support the Volz family.  Their daughter has a swim scholarship and suddenly began having bad seizures.  Come out and support the family.

July 28th – F3 Greenville is having their Sasquatch event.  They start about 8 and run between different AOs for a morning full of beat downs.  Check out their AO at F3enc.com

COT

Prayers for baby Annabelle.  She is off life support, but still needs prayers for her brain to be restored

Prayers for Julia that suddenly starting having seizures

Prayers for @Spauldini’s M, Brandy.

Moleskin

Great work this morning guys.  Huge crowd for a Monday!  Glad to see it.  Let’s make this our normal count.

Great to have @Rafiki out from Greenville, NC.  He ran from Great Wolf lodge and was up in the front of the pax the whole workout.  #strong.  Glad you made it.

It was good to see @Starsky out on a Monday and partner up with him.  Monday workouts start the week out fast. Nice work.

@TheRock was back out putting in the work. Keep it going.

 

Harrisburg, The Dawg House, White Lightning

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