February 6th, 2021 By FlipPhone

No, the title wasn’t something we all heard from @SoloCup this morning, but stay around long enough and something worse will get said.

8 of us put in some training for the up-coming Fellowship of the Idiot’s run in Albemarle.  The 8 of us are ready.  If you can get through a 1-hour workout with YHC as the Q, there’s no doubt you can run 19.7 miles out and back of the top of Morrow Mountain.

The goal was to put in some miles and get some strength training mixed in.  Mission accomplished.  It went like this.

Warm Up

SSH x 20, Windmill x 10 … it’s cold, let’s get on with it

The Thang

Run around Henderson Circle and back to the Library steps

Reverse Spiderman Mericans up the steps x 2 rounds

Classic, nothing else to say

Run around Henderson Circle and to the Library back parking lot

Bear Crawl up the parking lot, 20 dips at the top – x 3 rounds

Mosey around Henderson Circle and this time stop at the Driving School parking lot

People’s Chair with Air Presses in cadence x 3 rounds

Merican with plank walking the parking lot lines x 3 rounds

Run around Henderson Circle back to base for Mary

Mary

Jane Fonda x 20 each side

Low Flutter x 20

Crunchy Frog x 15

1-minute-ish elbow plank

Announcements

Idiot run March 6th.  Going to be a great time.  @Tumbler will be there.  Sign up here.

Extinction race coming up March 20th.  Early sign up is here.

Moleskin

Thanks for coming out in the cold guys.

Great to see @HKP back out in action.  Glad the back is healing up.

@SoloCup, stay out of my way on the plank walking mericans, geez man.

Harrisburg

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