July 2nd, 2019 By DrLecter

18 strong for some running and some exercises and some more running and some more exercises, roughly in the shape of a diamond. Okay, maybe it was more like a rectangle, but if you squint and tilt it sideways, it’s a diamond.

Warm up

SSH x15

Windmills x15

IST x15

The Thang

Run to each corner of the parking lot. Stop and perform the exercise at each corner. Change exercise each lap and increase reps by 7. Decrease reps by 7 after the squats.

Lap 1 – Burpees x7

Lap 2 – 4 count flutter kick x14

Lap 3 – Merkins x21

Lap 4 – Squats x28

Lap 5 – Plankjacks x21

Lap 6 – LBC x14

Lap 7 – Lunges x7 each leg

Mary

Homer to Marge

Freddie Mercury x15

Pretzel Crunch x15

Squirm x20

LBC x28

Name-o-rama and COT

Moleskin

• Thanks for the opportunity to lead. Been nursing some thigh/knee/hip pain and it was good to get back out there after a short layoff.
• Welcome to Robin (FNG Ward) and Six Ton (FNG Elias).  It doesn’t get any easier, but you will get stronger.
• Lots of no quit out there on a muggy morning. Heard several guys talking about how hard it was to breathe in the humidity, but that didn’t stop the PAX from putting in a solid effort.
• I believe Clueless, Scooter, Exit 54 and Wexler made it to the LBC lap. TClaps for the outstanding effort.
• “There are two pains in life; the pain of discipline and the pain of regret. You choose.” Been thinking a lot lately about this quote. I first heard it from Bill Curry, but it seems to have originated with Bill Rohn and there are several versions of it. Unless you expect to die in the next year, next 5 years, next 10 years, then those years will come. And when they do come, where will you be? It’s up to each of us to decide now where we’ll be in a year, 5 years, 10 years.

Prayer requests/announcements

• Continue to support the Rizzzo family. Link for the meal train is here: https://www.mealtrain.com/trains/w33zd7
• Speed for Need 2 year anniversary celebrating at the American Four Miler on Thursday. Details here: https://runsignup.com/Race/NC/Charlotte/American4MilerpresentedbyFamousToastery

Harrisburg, The Ridge

---