August 6th, 2018 By Gamma

13 of the toughest men Harrisburg and Dawg House have to offer posted for this week’s edition of White Lightning….although some apparently read too much into my preblast.

Qualifying
#disclaimer
Short warm-up run over to the far side of the tri-oval.
Mountain Climbers x20
Air Squats x10
Hand Release Mericans x20

Race time

1st Segment (see Spauldini, I pay attention when you talk NASCAR stuff)
Pair up; P1 Burpee-Broad Jumps up the ramp while P2 runs to the top of the ramp (~150 yards), then back down to P1 to take over Burpee-Broad Jumps from that point while P1 runs to the top and back. Continue until both are at the top, then plank.

Repeat going down the other side, but with Walking Lunges (real ones, not the slight knee-bends) and Backwards Run when coming back up to meet your teammate.

2nd Segment
Pyramid using the same tri-oval ramps
Backward run up the Ramp (to be audibled going forward)
5 Burpees, run down the other ramp
10 WWII Sit-ups, 5 Burpees, run up
15 Mericans, 10 WWII Sit-ups, 5 Burpees, run down
20 Air Squats, 15 Mericans, 10 WWII Sit-ups, 5 Burpees, run up
25 LBCs, 20 Air Squats, 15 Mericans, 10 WWII Sit-ups, 5 Burpees, run down
30 Shoulder Taps, 25 LBCs, 20 Air Squats, 15 Mericans, 10 WWII Sit-ups, 5 Burpees, run up
35 SSHs, 30 Shoulder Taps, 25 LBCs, 20 Air Squats, 15 Mericans, 10 WWII Sit-ups, 5 Burpees, run down

Victory Lap
Pick up the six and back to the cars
Flutter Kicks x40

COT

80 Proof Moleskin
1. Thanks for coming out. For the record, I never said there would be no running or that it was fat kid friendly….I just wondered aloud if people were scared of a slow fat kid.

2. Great effort by all. No hesitation all by the whole pax to come back for the six. Every time.

3. Big welcome to Scott, who may or may not consider Clueless and Spauldini friends anymore. Come back out and get an awesome nickname….or at least a nickname depending on who’s there that day.

4. Congrats to all the Spartans, especially those who still found a way to post this morning. Sounds like the weather made this one even harder than advertised.

5. Overall, we covered around 2.3 miles…and for those keeping score at home, the pyramid was comprised of 35 Burpees, 60 WWII Sit-ups, 75 Mericans, 80 Air Squats, 75 LBCs, 60 Shoulder Taps and 35 SSHs (plus all the running, which is stupid).

6. Good catching up with Oz and SSMinnow at Endurance.

7. Prayers up for Annabelle, Spauldini’s wife, Habs’ father, Habs’ girlfriend’s child and Terrible Towel’s aunt.

Pax tibi,
Gamma

Harrisburg, The Dawg House, White Lightning

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