July 9th, 2020 By FlipPhone

18 men came out in the muggy gloom to get a little stronger and faster.  It’s amazing what we’ll do when other brothers show up expecting a good workout.  No way I would be doing this stuff on my own.  Thanks for coming out and being awesome.

What to do?  What to do?  @Tumbler was wondering recently at coffee how come we haven’t done any balls-to-the-wall with hip slaps recently so YHC took the chance to cure that situation.  Glad he showed up and got to “participate”.  The rest of it was a mixture of running and strength-training Tabata.  Ended up a little heavy on the run side, but that’s ok, it’s good for you after all.

Kotters to @Ito for getting back out there.  It only took 5 texts of sob stories about how embarrassed YHC would be if he didn’t show up.

Kotters to @BlackMarket as well.  Better late than never.  Welcome back out.  Good to see you, don’t be a stranger.

It went like this.

Warm Up

SSH x 20, SSH x 15, Windmill x 12, Mountain Climber x 20, Merican x 10

Some of the old pros knew not to “recover” after the mountain climbers.  Those have to be done together, it’s a rule

The Thang

Balls to the wall medley

Balls to the wall with hip slaps x 10

People’s Chair with air presses x 10

3 rounds of this

Not sure how many people actually did this, but thanks to @Exit54 for at least counting with me

Run a “mile”

I couldn’t remember the exact mile route we did for Old Glory so I picked something that was about 1.5 miles.  Most of us cut it short for the sake of time, but T-claps to @Exit54 and @Espresso for going the distance.

Tabata rounds (20 seconds on, 10 seconds rest, 8 rounds)

Round 1 – Mericans

Round 2 – LBCs

Indian Run around the school

We were supposed to go twice, but time flies when you’re having fun I guess

Mosey back to base

50 curb dips

Mary

Reverse Crunch x 20

Mason Twist x 15

Superman hold x 60ish seconds

Moleskin

Thanks for coming out guys.  Humid morning, but we got it done!

They say your level of success is driven by the 5 people that you hang out with most.  Glad to be part of this group and fight through the trenches of life with you guys.

Most of the races this year have been cancelled or not confirmed.  Don’t use that as an excuse to get lazy and not set goals.  Let’s get a big group to do Huntersville Half Marathon and the Charlotte full marathon.  Lots of time to train.  You don’t have an excuse.

Good to see @BlackMarket and @Ito back out.  First day getting back is the hardest.  Keep it going.

Harrisburg

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