May 25th, 2019 By Gamma

Pax count resembled debits and credits on an accounting ledger: 4 ruckers and 1 cyclist launched at 0500; 1 of those ruckers and the cyclist stayed for the workout, while 3 ruckers left. 2 runners launched for the Bull Run at 0600; 1 stayed for the workout and 1 left. 1 more cyclist launched at 0600 and stayed for the workout. 2 more runners launched around 0605; 1 joined the workout late and 1 left. 6 more pax posted for the workout at 0700. Saturday mornings aren’t made for math, so we’ll just go with the 11 that counted off in COT, including one newly named FNG.

Qualifying
Jog down HeartRate Hill, around the pond to the grassy area near Robinson Church
#disclaimer-ish
Mountain Climbers x20
Slow Air Squats x10
Hand-Release Mericans x15

Segment 1
Out to Robinson Church
Suicide run up to each of the first four light poles, stopping for 5 Burpees at each pole
When you finish, find the six and push them along

Segment 2
To the Sod Field, line up at the bottom
Hand-Release Mericans x20
Bear Crawl to the other side
Air Presses x20
Reverse Walking Lunges back to the bottom
Repeat with x18, x16, x14, x12 (substituted sprints for x16 and x14)

Pit Stop
Jog to the water fountain in the middle of the park for a 2-minute mandatory water break

Final Segment
Line up at the sideline of the football field for a shortened version of Cadre Danny’s PT test:
Burpee Broad Jumps across the field
Step out onto the track for one lap around the field, re-enter the field at the same point
Walking Lunges back across the field
Step out onto the track for one lap around the field, re-enter the field at the same point
Repeat, then gather at the Prison Yard for LBCs and Air Squats while the six was gathered

Cool Down
Back to the parking lot
LBCs x15
Flutter Kicks x15
Pretzel Crunches x12

COT

Checkered Moleskin
1. It was hot out there. You’re welcome for the water break. Seriously, though, remember to hydrate….in this heat/humidity, you dehydrate faster than you think you do.

2. Great to see Coppertone back in the game, and congrats on the second child! Definitely puts things into perspective.

3. Klump seems to have new-found life at 50…I just couldn’t keep up with him. Or maybe it’s me….

4. Yes Solo Cup, 12 is a number.

5. Tclaps to newly named Trainwreck. Posted several years ago, moved to New York….um, decided to leave, and is back where he grew up. Welcome back to the ‘Burg and to F3! And a good message to anyone reading this who hasn’t been out in a while – wherever life takes you, F3 will be there when you’re ready to come back!

6. Strong work by Talladega and Hong Kong Phooey, leading the pack throughout the workout.

7. Apparently all it takes to light a fire under Solo Cup is to hear Gapper’s footsteps gaining on him…

8. Thanks to Papa John for hanging with me during the PT test. I’m clearly blessed with no broad jumping ability.

9. Pocahantes getting in 10 miles, apparently just for the fun of it….no comment.

10. Rumor has it Wexler has now taken to wearing a ruck while cycling. I guess that’s why he’s faster than Flip Phone…

11. Tclaps to all those getting work in beforehand, including SSMinnow, Oz, Evite, Starsky and Spauldini.

12. Check Slack for information on how to help out the Rizzo family in Concord. Also keep Gapper’s boss’ wife in your prayers as they’re looking at hospice care, as well as SSMinnow’s mother.

Slainte!
Gamma

Harrisburg, The Rail Yard

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