December 14th, 2020 By Gamma

14 opted to wake up early and get better.

Quick review of the plan (which was modified as late as 0445 this morning), then go.

1/2 mile warm-up run, finishing at Hawthornes’ parking lot
5 Yurpees
100 SSHs
100 Mt. Climbers
5 Yurpees

50 Air Squats
5 Burpees, Up/Down the stairs
40 WWIIs
5 Burpees, Up/Down the stairs
30 Step-Back Lunges
5 Burpees, Up/Down the stairs
20 Mericans
5 Burpees, Up/Down the stairs
10 Crunchy Frogs
5 Burpees, Up/Down the stairs
20 Mericans
5 Burpees, Up/Down the stairs
30 Step-Back Lunges
5 Burpees, Up/Down the stairs
40 WWIIs
5 Burpees, Up/Down the stairs
50 Air Squats
Repeat until 0620 (or slightly earlier if you want a cool-down run, which most did)

5 Yurpees
100 LBCs
100 Flutter Kicks
5 Yurpees

Short run back to the cars

COT

Moleskin
1. Another modified version of one of the lockdown workouts. Cut back a bit on the running for all the half-marathon runners.

2. Congrats to Pocahontas for the PR at Huntersville, to Birdcage and Tumbler for their first half-marathon and to Flip Phone and Wexler for not killing each other on the course.

3. Tclaps to Kojak for the pre-ruck and doing most of the workout with the ruck (it’s like he’s training for something…); and to Pocahontas and Birdcage on the pre-run.

4. If you got through the full circuit, you ran a mile, climbed 8 flights of stairs and did 750 exercise reps. Seems most were in to their second round as well.

5. Check Wexler’s post on Slack for an opportunity to give to those less fortunate. We can’t do the orphanage party this year, but can still sponsor the children for Christmas.

6. It’s possible our next Extinction Race will have a virtual component. Solo Cup will let you know if you qualify for that.

7. Dr. Lecter is very much interested in thinking about new ways to avoid any discussion about signing up for the Idiot Run. It’s a work in progress, but I still think there’s a chance….

8. Word of the day from Professor Cup: rake

9. Thanks to all for the surprise yesterday and all the comments. It obviously wasn’t necessary and certainly not deserved, but very much appreciated.

10. Dr. Lecter has The Ridge tomorrow, 0530 at Hickory Ridge High School

Cheers!
Gamma

Circuit Breaker, Harrisburg

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