July 23rd, 2018 By FlipPhone

5 men chose the red pill on this cool Monday morning.  The promise of not too much running was kept, this time.  Nothing fancy this morning, just some Tabata to work on core and upper body, avoiding the legs for runs later this week.  It went like this.

Warm Up

SSH x 10

Toyota x 15 … Escalade’s favorite

IST x 15

Mountain Climber x 15

Circle mericans x 7ish

Tabata rounds

15 hip extensions each side, 20 burpees before each round of Tabata

Each pax does a different exercise and we rotate through the stations, Hillbilly (Friday’s at Bradford park) style

Station 1 – plank jacks

Station 2 – Kettle bell curls

Station 3 – Low Flutter

Station 4 – Mericans

Station 5 – Elbow plank

Station 6 – stretching with foam roller

At 6 am, YHC realized we had to make time for the pull-ups section

Indian run to entrance gate with hand rails, aka pull up bars

1 round of pull-ups, alternating grip each round

Mosey back for Mary

Mary

1.5 minute elbow plank

Crunchy frog x 20

Pretzel crunch x 10 each side

Announcements

Wings of Eagles event August 4th.  Talk to @Trojan for details.  Below is copy/paste from Slack.

Calling all patriots, grill masters and kind hearted brothers! Opportunity to serve those who have served and Wings of Eagles 2-fer! The WoE ranch which serves disabled children is hosting their first ever event for veterans. It is sponsored by the American Legion so they are expecting a strong turnout and need help starting at 8 AM with parking, grill masters, set up and tear down and oversight that our veterans are enjoying themselves. Open to 2.0’s and everyone! Would love to get a headcount for planning. I’ll be coordinating, but in Asheville doing the spartan beast race myself unfortunately. Can our veterans and the WoE ranch count on you? Get in on this inaugural event!

Moleskin

• Good work this morning guys!  Cooler weather was awesome.
• Good to see @TerribleTowel back out.  Keep pushing.
• @Speedo was also killing it, trying to keep up with his old man.  Don’t worry @Speedo, nobody can keep up with your old man, so don’t feel bad.
• @Trojan came back for #WhiteLightning seconds.  Smart man!  Good work this morning.  It’s usually a lot more running, but there’s lots of time left in the week for that.

 

Harrisburg, The Dawg House, White Lightning

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