February 9th, 2021 By Exit54

19 men of all ages hit the pavement in this balmy 43-degree weather…

WARM-UP:

• Mosey around the main lot, circle up near the school, COT
• SSH x 20 (IC)
• Windmills x 15 (IC)
• Mountain Climbers x 20 (IC)
• IST x 20 (IC)

THE THANG: 

Part I: Speed Intervals

• Line up in the northeast corner of the parking lot
• Run 70% effort to the first light pole, increase to 80% from there to the next pole, then 90% to the next, then 100%, then 90%, then 80%. Finish over by the cars.
• Line up by the cars, REPEATO in opposite direction
• Line up in the original corner, REPEATO back to the cars

Part II: Indian Run to the Middle School

• Form two lines
• Left line: man at the back does three burpees then sprints to the front, next man at the back does three burpees then sprints to the front, and so on.
• Right line: man at the front holds the flag, then passes it to the man behind him, then to the next man and so forth until it reaches the back. When the man at the back gets the flag, he sprints it up to the front, then hands it to the man behind him and so on.
• Run to the front of the middle school

Part III: Middle School Partner Laps

• Partner up at the front door of the middle school
• Partner 1 does 15 Merkens, 15 Bench Dips, 10 Burpees, and repeat. Partner 2 does a lap around the school. Switch when he gets back.
• Round 2 is the same except switch the exercises to 20 Shoulder Taps (each arm), 30 Squats, 20 Stepback Lunges each leg.

Line up in the Indian Run lines but switch up the routine (Left line now carries the flag, Right line now does burpees). Mosey back to the cars.

Part IV: More Speed Intervals

• Beginning at the cars, mosey for the first light pole interval, then sprint the next two intervals, then mosey one, sprint two.
• Turn around and REPEATO back to the cars.

MARY: 

• Hold the Boat for 1 minute
• Alternating Scissor Kicks for 90 seconds

ANNOUNCEMENTS:

• Extinction Race sign-up should be going out soon
• Fellowship of the Idiot Run is March 6th. Several of us going from Harrisburg.

MOLESKINE:

YHC stuck to an old adage this morning: start off with something tough and then keep progressing to something worse. Nothing brings out the muttering/side-eye/outright griping like some speed intervals – especially when you both lead off and close out with them. @Wexler blew the crowd away on the first sprint – apparently thinking i said 100% effort the whole way. He seemed less than thrilled when I asked him if he had a couple more in him like that.

The dual Indian Run lines were entertaining as some of our resident slack-asses thought they’d be safe jumping out of the burpee line on the way out. That made for a fun trip back from the middle school. The guys really buckled down during the partner exercises. Several of them finished their lap and started off on another before I could tell them to wait up for the next round. Solid extra credit for @SirTopham and @T-Bone, among others. Great work by @Ricochet heading back in the Indian Run, that flag was taller than him. And strong work by @Coppertone from start to finish, he’s knocked off the rust quickly and looks back to his old self.

A few of you seemed to be enjoying things this morning. Several of you seemed less ecstatic with the workout du jour. Just remember it’s No Repeat Q February so you won’t have to hear my voice calling out the exercises for several more weeks. In all seriousness, thanks to every one of you for the strong effort today.

/Exit 54

Harrisburg, The Ridge

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