April 22nd, 2021 By Gamma

11 (including three 2.0s) weren’t afraid of a little cold weather…

Warm-up
Indian Run all the way around the gravel track and back to the front entrance

Main Event
Three rounds of super-sets of three exercises. Rep counts were 30/20/10, 27/18/9….down to 3/2/1. So the first round was:
30 Dips, 20 Squats, 10 WWIIs
27 Dips, 18 Squats, 9 WWIIs
24 Dips, 16 Squats, 8 WWIIs
.
.
.
3 Dips, 2 Squats, 1 WWII
As you finish, take a lap around the drop-off circle

Repeat with LBCs/SSHs/Hand-Release Mericans
Repeat with Plank (in seconds)/Flutter Kicks/Jump Squats

Cool-down jog back to the cars. No time for Mary, but I did note that (if you count a one-second plan as a rep), we just completed 990 reps….and 10 Burpees would make it an even thousand. Just sayin….

COT

…then 10 Burpees.

Moleskin
1. Thanks for shaking off the cold and joining me. Easy workout to lead for any future Qs – don’t have to count cadence, keeps the pax moving and you get in a lot of reps. Idea behind the super-sets is to mix opposite/different muscles so instead of completely resting between sets, you’re simply resting a particular muscle while you work a different one.

2. Tclaps to Tumbler as he led the pack during all three rounds. I think he secretly wants to be a professional runner or crossfitter when he grows up.

3. Good examples set by our youngest (Mongoose, Pancake, Ripken) and oldest (Bear Claw) – keep working and do every rep. As long as you keep pushing yourself, the pax will happily wait. Thanks to the whole group for helping Pancake power through the last few sets of the last round. He definitely takes after his ‘ole man! Lecter, Sheepdog and Clueless have definitely done something right.

4. Note to self: when doing an Indian Run, make sure 2.0s are spread out. As all three got to the front, it seemed to turn into a race!

5. Thanks to Mongoose for taking us out. Hope the knee feels better!

6. Wasn’t sure if the Burpees would happen, then Koozie says “well is this happening or not?!?” Thanks for the push!

7. Bear Claw then asked in earnest “are we doing the Burpees?” I told him he didn’t have to, and naturally he said “yes, I do.” Always giving full effort. Always.

8. Most of us have just gotten used to it so it’s easy to overlook, but strong work by Big Bird running to and from every bootcamp at The Ridge. He’s been doing that for years…..so when you’re tired after a bootcamp, just remember that he did everything you did, plus two miles.

9. Exit 54 has kettlebells tomorrow, then Kojak leads Rail Yard. If you’re posting Saturday, bring a spare cinder block if you have one. Papa John is donating a few extras.

Cheers!
Gamma

Harrisburg, The Ridge

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