July 15th, 2019 By Gamma

….which is Spanish for…The White Lightning. 13 posted at the Speedway with the promise of an El Dorado-style workout, even if they had no idea what that meant. Two split off for some triathalon training, to rejoin for COT. It went something like this:

Explain the format, then go.

1 mile run at your pace to the bathroom building at the far end of the Speedway, where a cooler full of water bottles awaiting, along with a barely-visible map that no one noticed, so I went through the circuit.

Using the ‘X’ formed by two crossing walking paths up the hill towards the Speedway gates, we had five points – one in the middle and one at each end of the ‘X’

Start at the bottom, 10 Mericans, run the longest leg up to the gate for 10 Pull-ups. Back down to the middle and up to the top left for 10 WWIIs. Head down towards the bottom right corner, stopping at the ticket booth for 5 Burpees. Once at the bottom, 10 more Mericans.

Rinse and repeat until you need to leave to get back to the cars by 0615.

COT

Moleskin
1. Thanks for playing along. Different format than most are used to, but the best part is it allows everyone to go at their own pace, while staying relatively together, running with or frequently passing each other through the circuit.

2. Overall distance was 3-3.5 miles (depending on how many cycles you got in), along with exercises. Pax completed anywhere from 3 to 6 cycles, with Rerun leading the pack.

3. Dream-On-3 event tonight at Cabarrus Brewing. Share a pint with Pharaoh and support a great cause!

4. 19-for-19 Push-up challenge begins July 19th. See Poutine’s post on the 1st F channel for details.

Cheers!
Gamma

Harrisburg, The Dawg House, White Lightning

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