August 19th, 2019 By DrLecter

The F3 Exicon calls it the Cooper. Origin of that name is unclear, at least to YHC, but he thought it sounded like a good beatdown. Similar to the El Dorado type workouts we’ve been having at the Speedway, courtesy of Gamma. After avoiding it for his first year in F3, White Lightning has become one of YHC’s favorite workouts over the last couple months, so he decided it was time to Q it. The clock hit 5:30 so off we went. Clueless came in on two wheels as we were taking off but had no trouble catching up.

Warm up

Mosey to the pedestrian bridge and cross over highway 29 to the parking lot below.

Circle up for disclaimer.

SSH x15 IC

The Thang

Starting at the parking lot, run over the bridge to the speedway side and back to the parking lot.

Each time you get to the parking lot, perform Burpees, squats and Merkins, starting with 10 reps of each. Drop one rep of each exercise each time you get back to the parking lot.

Continue until time is called.

Indian run back to the cars.

Mary

Slightly less than 1 minute plank.

COT

Moleskin

• Thanks for coming out! My first Q for White Lightning and it was an honor to lead.
• I could have sworn we had 11 this morning and even tweeted that out, but could only come up with 10 names. If I left you off the list of PAX, I apologize and will correct it if you let me know.
• Welcome to FNG Damon, who was invited by Smurf.
• T-claps to Kojak and Rerun for completing all the reps.
• Lots of no quit out there today. I wanted us to stay together on the way back to the cars and the Indian run did the trick. Several guys were gassed already but everyone pushed through to finish strong.
• Clueless reported that his nephew has left the hospital after his fourth round of treatments for leukemia. He is doing really well and will be getting regular checkups for the next couple years. Prayers work!
• Prayers for Submarine as he recovers from back surgery.
• Sheepdog injured his knee a few weeks ago and is having an MRI today. He’ll either be getting surgery or a cortisone shot, depending on the findings.
• QSource Grinder this Saturday at Rocky River Coffee. Kilowatt has the Q.

Harrisburg, White Lightning

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