May 6th, 2019 By FlipPhone

4 men chose boot camp.  4 men chose to bike.  8 of us got better.  YHC has been studying a lot more about Triathlons lately.  The mixture definitely seems like a smart long-term strategy to staying fit and minimizing injury.

The biking option at White Lightning will probably stay around for a while.  All speeds and bike types welcome.  There’s a two-mile loop that’s all paved and very low traffic.  If you’re injured or otherwise don’t like running that much, come try it out.  Your bike doesn’t matter, just come out and get in some good low impact exercise.

YHC had the Q this week for the boot camp.  The workout went like this.

Warm Up

SSH x 20, IST x 20, Windmill x 15, Mountain Climber x 20

The Thang

Partner Circuit

15 partner clap mericans at the middle of the two hills

Partners split and run up the hills.

20 Air squats at the top

3 rounds

Catch me if you can

One partner does 3 burpees

Other partner runs backwards up thill

Repeato with 3 mericans instead of burpees

Mosey to the bench by the sign

20 dips, 10 decline mericans – 3 rounds

Mosey to the pull-up bars

10 pull-ups, 10 WW2 situps

3 rounds of overhand pull-ups & WW2s

3 rounds of underhand pull-ups & WW2s

Mosey back for Mary

Mary

LBC x 20

Superman pulse holds

Side plank on each side for 30ish seconds

Crunchy frog x 20

Announcements

King Tiger 5k June 1st will be a Speed for need event

COT

Prayers for UNCC families

Prayers for Mooresville officer’s family & friends

Thank a police officer for putting their lives on the line every day

Moleskin

It was great to have @Swami back out in the gloom.  That’s a nice bike man.  See you next week.

@Parquet officially counts towards the Kotters competition with 3 posts in May.  Welcome back!  Strong work this morning.

@Rerun and @TarTar were back in action this morning putting in tons of work.

@Astrovan is as fast on the bike as Strava shows.  Thanks for coming out and showing us how it’s done!

Harrisburg, The Dawg House, White Lightning

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