June 26th, 2018 By Gamma

11 (eventually) responded to the invite to raise the bar this morning and put in some work. Hopefully we accomplished that, but either way, they were clearly up for the challenge. Perhaps some were off playing in some kiddie pool, or maybe some just wanted to avoid the pimply-faced 15 year-old learning to drive in what he thought would be an empty parking lot…but for these 11, it went something like this…

Warm-up mosey towards the practice field, including a basketball weave through the parking lines, then circle up in the field.
Mountain Climbers x5
Hand Release Mericans x10
Mountain Climbers x10
Hand Release Mericans x10
LBCs x10
Air Squats x10
Overhead Claps x20

Over the to the posts
10 Decline Mericans (feet stacked on the post), sprint across to the wall
20 Donkey Kicks, sprint back to the posts
Repeat with 8/18, 6/16, 4/14, 2/12…plank until the six arrives

Get in teams of 4/4/3 and over to the tires
Everyone does a Burpee, 1 guy flips the tire, everyone does a Burpee, next guy flips, etc. Continue until you get to the other side. (guessing 20-30 flips/Burpees per team?)
Team carry the tire back to its starting place

Back to the posts, still in your teams for 3-man Grinders:
Air Squats/Balls to the Wall
WWII Sit-ups/Mericans
Burpees/People’s Chair with Air Presses

Mosey back to the corner of the lot for some interval training
Sprint to the 1st light (~30yds), slow recovery run back
Sprint to the 2nd light (~70yds), slow recovery run back
Sprint to the 3rd light (~110yds), slow recovery run back
Sprint to the 4th light (~150yds), slow recovery run back
Sprint to the 5th light (~190yds), slow recovery run back to the six and bring ’em all in

Quick Mary
Flutter Kicks x20

COT

Moleskin
1. Thanks for posting this morning. Tried to push the pace a bit this morning and keep us moving. Like I said at the beginning, the Q can tell you what exercises to do and your brothers will try to push you, but the effort you put in to the workout is ultimately on you.

2. That said, definitely saw a lot of max effort out there this morning. Not much listening, but definitely max effort. As Gapper put it, we’re thinkers and doers….listening is not our strong point.

3. Good to see TarTar back from vacation and GridIron back in the ‘Burg.

4. Tclaps to FlipPhone and Bull for putting in 7 miles before the workout. Guessing we did another 2 during.

5. Thanks to Bull and Exit54 for pushing the pax, and circling back for the six.

6. Pretty sure I heard Posh HC for Pitchfork tomorrow. Regardless, once this is now on the interwebs, and everything you read on the interwebs is true.

7. Thanks to DT for taking us out. Prayers for Escalade’s mom as well as the Beecher family. Q School this Saturday morning, 0600 at Harrisburg Park. Also, see Exit54’s preblast about the Streetlight 5k (and Speed for Need Event) on July 13th.

8. Practice threw in a plug for Whetstone, a mentoring program ManDown (Tradition AO) has been coordinating. See Practice if you want to get more details (or Solo Cup, DT, Kojak….anyone else?)

Cheers!
Gamma

Harrisburg, The Ridge

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