November 4th, 2019 By Gamma

Didn’t take long for 10 men to shake off the 35 degree temps at the Speedway, and get just as warm as all the rest of you still curled up in your beds…

#disclaimer
Warm-up
SSHs x20
Head towards the frontage road, with High Knees Butt-Kickers and Toy Soldiers.
At the bottom of the ramp, Bear Crawl to the top, then start Lunge Walking down the road
Once the Six finishes the Bear Crawl, mosey down the road to the Gate 12 ramp

Main Event
7-1 Ladder, Burpees at the bottom, Jump Squats at the top
5 sets of 5 reps of Incline Mericans, Dips and Decline Mericans
7-1 Ladder down the other side of the ramp, WWIIs at the top, Mericans at the bottom
Put it all together with 5 Mericans at the bottom, 5 WWIIs and 5 Jump Squats at the top and 5 Burpees at the bottom of the other side
Repeat coming back
Indian Run back to the cars

Mary
LBCs x25
Flutter Kicks x30
Crunchy Frogs x9
Pretzel Crunches x10
Eye of the Needle stretch progression

COT

Moleskin
1. Missing a few WL regulars this morning, but fortunately the cavalry arrived at 5:28, just in time to stop Beetlejuice and me from heading to coffee. (note: we wouldn’t actually have done that, but was fun to talk about for the five minutes we thought it would just be a pax of two)

2. Strong work by all. Started my watch late, but believe we covered about 2.25 miles. Goal was to keep moving and limit the standing around. Clear separation between the fast and slow groups….but the six kept pushing and the leaders always circled back to help us finish. Thank you all for the great effort and accountability.

3. Big weekend for the local guys: Kojak, Exit54, Flip Phone, Calypso, Pocahontes and Riptide gave their all at the Field Day; Wexler completed his first full marathon, even running an extra two miles to stick it to Flip Phone; Escalade, Hong Kong Phooey and Wildcat competed in a 12 hour trail bike relay at the USNWC; and Strapless crushed the Battleship Half Marathon at a blazing 6:42 pace. In other MeCa news, Major Pain completed a full Ironman. Tclaps to all that step into the arena and take a chance with something new.

4. Thanks to Foghorn for taking us out this morning with a great message, removing the glove on his prayer hand for added emphasis!

5. Be on the lookout for an e-mail from Flip Phone or Kojak regarding the annual Christmas Party at the orphanage, scheduled for Wednesday, December 18th.

Cheers!
Gamma

Harrisburg, The Dawg House, White Lightning

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