November 23rd, 2019 By FlipPhone

13 men weren’t scared of the forecast and came out to get better.  Mission accomplished.  YHC was pleasantly surprised to see that many pax out there given the forecast.  What @Solocup says about you guys isn’t true.  You’re tough.  Except a couple, one who went against medical advice to work out more and one who left his buddy hanging after a night of shenanigans.  They know who they are.  Accountability is real fellas.  I would be doing you a dis-service to leave it alone.

The planned workout was a mix of cardio and strength, as any good boot camp should be.  It went like this.

Warm Up

SSH x 20, IST x 15, Windmill x 12, Mountain Climber x 20, Mericans x 10

The Thang

Cardio

Run up the Library steps touching each stair and back down and around

10 rounds

Strength

Incline mericans up the steps, count increases by 1 with each step you go up

13 steps.  #Ouch.  I’m not doing that math, but someone create a quick spreadsheet and calculate it.  @MetroDog needs at least 100 every day for a challenge he’s doing.

Cardio

Run up to the entrance around the gate and back – 3 times

Strength

15 dips, 10 decline mericans – 5 rounds

After round 3 the dip count was reduced to 10ish

Cardio

SSH for 3 minutes

This was a modified 3 minutes, but we did the best we could for 3 minutes.  Stories of @Exit54s 25 minutes of SSH will live on forever.

Strength

LBC x 50

Reverse Crunch x 50

Cardio

Indian run to Henderson Circle

This was herding cats as the pax claimed only to be Elizabeth Warren Indians, which is 1/1024

Strength

10 Burpees

20 Mericans

30 Squats

40 SSH (change to Low Flutter 2nd round)

Cardio

Run around Henderson Circle back to start

Repeat this routine twice

YHC definitely wore this routine better.  @Solocup did a version of it recently, but this was better

@Stealth said it best, “that’s a big circle”

Mosey back for Mary

Mary

Plank Jack x 20

Mason Twist x 20

Low Flutter x 20

Announcements

Orphanage Christmas party is coming soon.  11/24 taken which means 13 have no sponsor.  Please consider stepping up, if you haven’t already.  Evite is here.  Sign up sheet for sponsoring a child is here.

Turkey bowl coming up on Thanksgiving day.  @Gamma has the Q.  Think it’s a 7 am start at the High School.  More details will come this week, look out on Slack.

Gremlin coming 1/18/20.  This is a great event.  Plan on being there if you can.

Moleskin

Great work this morning guys.  Glad to have that many out on a gloomy day with bad forecast, even though it never rained.

Glad to have @Solocup back out keeping us in line.  @Calypso will do squats better from now on because of your leadership.

Good to see @Comet and @Stealth out with @MetroDog.  @Comet is a strong runner and @Stealth is a funny kid.  He finished that circle on the 2nd round like a champ.  Nice work.

Good to have @Calypso back from NJ.  You do need to change your fuel.  Fruity pebbles isn’t cutting it man, time to step up to something with more fiber.

@BirdCage was also back out in full action.  Don’t be a stranger.  See you on Monday at Stallings Road park for the Murph.  Call your buddy.

Harrisburg, The Rail Yard

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