November 30th, 2019 By Gamma

Eventually, 15 men of F3Harrisburg left the friendly confines of the Library parking lot for the Old Post Office, taking the long way around, because…who in their right mind would look for an opening in the fence and ignore the “keep out” signs just to find a shortcut?

#disclaimer
Starting with 12, warm-up job up to the Driving School lot
Air Squats x10
Continue down Oakley Drive to the church parking lot
Mericans x10
Down Robinson Church Drive to the shelter by the pond

1st Evolution
CDDs x5, Al Gore for 15sec, Dips x5
Repeat 5 times with no breaks in between

2nd Evolution
Reverse Indian Run around the path (~1/4 mile)
Lead guy sprints around the track while the pax jogs; once he catches up, next guy takes off while the pax does 5 Mericans, then continues jogging (modified after the 1st to send two at a time); continue until everyone sprints once; somewhere in the middle of this nonsense, we were joined by three of the Bull Runners, who apparently disagreed as to the best way to find us.

3rd Evolution
Grab a rock for 3 sets of
10 Curls
10 Triceps Extensions
10 Thrusters

4th Evolution
Over to Heart Rate Hill (shortened by the fencing)
7-to-1 Ladder with Burpees and Dips

5th Evolution
Out to Robinson Church Road and pair up (1 slow guy with 1 fast guy)
One partner starts Burpee Broad Jumps towards School Drive; other partner runs up the hill to School Drive and back; switch off and continue until both make it to School Drive

Cool down jog back to the church parking lot
LBCs x20
Continue back to the Library, pretending to stop at the 0530 running club’s cars along the way
Flutter Kicks x25
Pretzel Crunches x12
Low Dolly’s x15

COT

Moleskin
1. The bootcamp itself covered 3.5 miles. Strong work by all, especially those that put in 4, 6 or 11 miles beforehand. Special shoutout to those 11-milers who apparently refer to themselves as the Trifecta of Triathletes, Riptide and the other two guys who want to grow up to be Riptide.

2. You can thank Exit54 and the Concord group for the Reverse Indian Run, although not sure it was intended for such a large loop.

3. Great to see Ito and Teen Wolf back out. No matter how long you’ve been away, you are always welcome back!

4. Currently putting together Job Aids to help Riptide understand what a “slow guy” is and help Pocahantes with the term “HC”

5. Thanks to Dr. Lechter and Kojak (with ruck) for dragging me along the Bull Run

6. As always, good times at coffeeteria, where we were 10 strong (including a #Starsky)

Pax tibi,
Gamma

Harrisburg, The Rail Yard

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