December 13th, 2019 By Gamma

5 ignored the rain and chose to get stronger. Granted, knowing we’d be under a roof probably helped, but that walk from the car to the shelter was brutal!

#disclaimer

Warm-Up
High Knees
Butt Kickers
Shoulder/Triceps/Biceps Stretches

The Thang
Round 1
10 Thrusters
3 sets of 10 reps of Pull-Overs, Side Triceps Pushups and Seated Knee-Ups
10 Thrusters

Round 2
10 Single Arm High Rows
3 sets of 10 reps of Triceps Extensions, Curls and Deadlifts
10 Single Arm High Rows

Round 3
10 Burpees
3 sets of 10 reps of Seated/Incline Chest Presses, Lawn Mowers and Dips
10 Burpees

Repeat all three rounds with 5 reps

Mary
LBCs w/KB on chest x20
Flutter Kicks w/KB pressed x25
Pretzel Crunches x12
Crunchy Frogs x12
1 minute Plank (regular, diamond, regular, wide)

COT
1. Would’ve been very east to sleep in this morning. Thanks for holding me accountable.

2. Exit – glad you’re feeling better. Nice job this morning filling every void with extra planking.

3. Wexler – truly committed as the only guy out there for a pre-run (despite talk from several others…)

4. Calypso – I could see the wheels turning as you’re thinking about your next KB Q. Looking forward to it.

5. Practice – thanks for always being out there and giving your all.

6. Good luck to all the runners tomorrow: SSMinnow going for a PR at the Kiawah Full, Wexler looking to beat Riptide (again) at the Huntersville Half and I believe Segundo adding another race to the list, not to mention several Dawgs at the Huntersville Half as well.

Yours in hunger,
Gamma

Harrisburg, Harrisburg Iron

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