August 7th, 2018 By Exit54

Fifteen strong for 10-minute circuit training…

WARM-UP: 

Mosey to the corner of the lot, disclaimer, SSH x 20 (IC)

Mosey to the front of the school, Windmills x 15 (IC)

Mosey to the back of the school, Jihadis x 5 (IC)

Mosey to the picnic area near the ballfields

THE THANG:

10-Minute Circuit – ten different exercises rotating legs, upper body, core – 1 minute per exercise:

1. SSH
2. Divebombers
3. WWII Sit-ups
4. Squat Walks
5. Baby Burpees
6. Teeter Totter Stretch
7. 180 Degree Jump Squats
8. Mountain Climbers
9. Low Flutters
10. RECOVERY

REPEATO ALL TEN

Mosey to the corner of the parking lot –

• Jailbreak to the bus in opposite corner
• Jailbreak to the midpoint
• Jailbreak to the far end of the lot
• Jailbreak to the flag

ANNOUNCEMENTS:

• F3 Dads’ Workout this Saturday at the Railyard.
• F3 Dads’ Camp this weekend – Gapper has two tickets for sale if interested.
• Check your calendars for September 15th – Man Down and I are tentatively planning a SpeedForNeed event that day at the Hit the Brixx 5K in uptown Charlotte.  We’re working on a partnership with the Miracle League, and a Pediatric Hospice group.  Hoping to get as many riders as possible, so we will need good turnout from the PAX

MOLESKINE:

Having learned my lesson from two weeks ago, YHC arrived at the AO with plenty of time to spare this morning.  Unfortunately I can’t say the same for the PAX as we had stragglers coming in at 0530 and 0531.  The latest arrivals were @Bull and @Flip Phone, who never could seem to catch up with the group – they muttered something about a 7-mile run.

We made our way over to the picnic tables by the baseball field – the same space @Wexler found for us a couple of weeks ago.  Pretty cool space to work with, definitely very gloomy.  The above circuit was challenging but not to the point where our PAX were limiting their chatter.  Also YHC tried to call one exercise the Chinese Merken, but was quickly put in the PC jail cell by our Dear Leader – be sure to call them Divebombers from here on out.

We finished with a series of sprints around the beloved asphalt rectangle.  I could tell the guys missed running lap after lap around that thing, so we hit a quick one for nostalgia.

Thanks to all you who made it, great effort this morning.

/Exit 54

Harrisburg, The Ridge

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