May 28th, 2020 By Exit54

7 PAX hit the Ridge to ring in Exit’s 38th birthday with the first ever 30/8 Special…

WARM-UP:

Mosey to the front of the school, COP:

• SSH x 20 (IC)
• Windmills x 10 (IC)

THE THANG:

38-Minute Tabata, 30 seconds on, 8 seconds recovery running thru the below 7 exercises (see if you can spot the theme):

• Shoulder Taps
• Plank
• Elbow Taps
• Carolina Drydocks
• Imperial Stormtroopers
• Air Squats
• Lunges

After eight full circuits, finish up with a round of hand-release merkens, Freddie Mercs, Smurf Jacks and High Knees.

Run to the Flag.

ANNOUNCEMENTS: 

• F3 Harrisburg Extinction Race coming up on 6/27. See @DickTracy’s Slack post for details.

MOLESKINE:

Your Q grabbed today’s lead a week or so ago, knowing it would be my 38th birthday. I then spent several days trying to think of any cultural reference that involves the number 38, and I came up with exactly one: Curt Schilling. Unable to build out a workout theme around the Bloody Sock Game or Curt’s social media trolling, I started to lose hope. Then yesterday it hit me: 38 Special, that 70s band that had a couple famous songs that you’ve heard approximately 8700 times in your life. How about a Tabata with 30 seconds and 8 seconds of recovery, and we do it for 38 minutes? Done. And maybe I can come up with 7 exercises to do as a circuit where the first initials spell out S-P-E-C-I-A-L? Doner. This Q sheet wrote itself from there.

As for the execution side of things, it went off with some minor grumbling about the difficulty, but all seven stalwarts got thru it. To make things more enjoyable, the planking and standing around in place format helped facilitate some enjoyable banter. And as a final bonus, the rain was mostly holding off for the entire 45 minutes. Good times all around.

Good coffee hour afterward, where discussion covered (1) plans to institute our very own Manchurian Candidate and a shadow government, (2) annual top 10 songs lists from the early 2000’s, (3) the unfathomably fast beer mile world record (sub-4:40?!), and (4) ways to bring in more participants for the Extinction Run, such as dice games and other FAR more sordid attractions.

Thank you guys for being who you are and being the F3 Harrisburg PAX. This group (and all of the MECA region) have done so much for me personally just because you’re out there every morning doing your thing and letting me take part. I may be turning 38 today but in many (non-physical) ways I feel 10 years younger than I did when I turned 28. That’s because of F3.

/Exit 54

Harrisburg, The Ridge

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