December 10th, 2019 By Gamma

Day 2 of the Iron Q Challenge brought out 21 of Harrisburg’s finest. Slight possibility the 57 degree temps also had something to do with it, but just slight. Either way, cars just kept coming!

Warm-up
SSHs x20
Slow jog to the end of the lot
Hand Release Mericans x15
Air Squats x10

Out to the practice field, where five large tires were conveniently lined up along the side.
Get in teams behind your favorite sized tired. One guy flips the tire twice while the rest of his group does one Burpee. Continue across the field and back. Didn’t count, but guessing around 50 flips for each team? Maybe fewer if you employed the slide-and-lift technique….

To the parking lot and line up along the curb
Run to the 1st line, 5 Burpees, run back
To the 2nd line, 10 Jump Squats, 5 Burpees, run back
3rd line, 15 Mericans, 10 Jump Squats, 5 Burpees, run back
4th line, 20 WWIIs, 15 Mericans, 10 Jump Squats, 5 Burpees, run back
5th line, 25 SSHs, 20 WWIIs, 15 Mericans, 10 Jump Squats, 5 Burpees run back
All finished and started back down the ladder, but too much walking and talking, so we moved on…

Tabata – 20 seconds on/10 seconds off, 6 rounds
Line Hops
Hand Release Mericans
Air Squats

Jog to the end of the lot, then ~100yard sprint back to where the shovel flag used to be planted

Mary
LBCs x20
Flutter Kicks x15
Pretzel Crunches x15
Reverse Crunches x15
1-Minute Plank
Crunchy Frogs x15 (courtesy of Solo Cup)

COT (Foghorn)

Moleskin
1. Impressive crowd this morning…thanks for joining me and putting in some hard work. It’s only been a month or two, but still great to see Trainwreck and Coppertone back out. Doesn’t matter if it’s even been years, everyone is always welcome back, so reach out to someone you haven’t seen in a while. You never know what kind of impact a simple message might have.

2. Similar to our all-time-quarterbacks at the Turkey Bowl, I nominate Foghorn for all-time-final-prayer-giver. Not that every COT needs to end in prayer, but if it does, he always has a strong message. Periodically throw in some of Wexler’s made-up famous people quotes and we’re golden.

3. For the record, I was truly just trying to let Solo Cup know how much time we had left, then the peanut gallery jumped in.

4. Tclaps to Bull, TBone and a recovered Cowpens for the pre-run. I assume Big Bird ran to and from the workout as usual, but not sure. And thanks to Bull for the timing assistance during Tabata. My 3-year old clearance sale Garmin watch may as well be an hourglass.

5. Kojak and Bull were pushing the pace during the parking lot ladder with (I believe) Tbone and Parquet not far behind. If you want to get faster/stronger, try to keep up with those guys at any given workout. You may still be far behind them, but the extra effort will pay off.

6. Next up: Road Warrior, 0530 at the old Sports Junction (across from Percent Taphouse) in Town Center; 4-6 miles at whatever pace you can muster.

Peace,
Gamma

Harrisburg, The Ridge

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