June 21st, 2021 By Gamma

9 men took on this week’s Circuit Breaker full of running and core work, while 2 more did some shirtless speed work.

Instructions were reviewed and off we went.

2-Mile Run (Laps4Hope)

21 WWIIs
21 Leg Lifts (to 45 degrees)
21 Side Plank Dips (each side)
21 Superman Pulses
84 Second Plank

1-Mile Run (Laps4Hope)

Repeat Core Exercises

1/2-Mile Run (Laps4Hope)

Repeat Core Exercises

Then repeat 10 SSHs, 10 Plank Jacks, 10 8-Ct Squats (ie, low and slow) and 10 Heels-to-Heaven until 0630. Option was given to also work in another loop as well.

COT

Moleskin
1. Great work this morning, especially in this humidity. All completed the three loops, most with plenty of time to spare.

2. Several PRs on the 2-miler – Tumbler, Deadhead and Dr. Lecter are confirmed, and probably Peppa and Escalade as well given they were out front most of the way (interestingly, they’re the youngest and oldest out there). Escalade feels he’s getting slow and old, but is still a badass F3 veteran.

3. Welcome out to Luke, who posted for the Bull Run Saturday, but this was his first official workout. He HC’d for Road Warrior on Wednesday….then we told him about the hills. Two solid nickname options were floated at coffee, so we’re ready when he comes back!

4. When Oz commits to do something, consider it done. Decided he was going to eat better a couple years ago, and dropped 30# (and has kept it off). Decided he was going to start working out again last week, and has made 4-5 workouts since then. Decided he is going to put an addition on my house, and….

5. Strong work by Mad Dog. Sounds like it was the first time running those loops, but certainly no stranger to running and core work. Glad he was on the front lines!

6. Tclaps to Exit and Birdcage for getting in some speedwork before joining us at the end. Birdcage stole my Local Legend status for the 1-Miler, which was mean. We slow kids don’t get many Strava awards….

7. Sounds like a good turnout at the Healthy Achievement 5k, including a couple of Deadhead’s friends that used to do F3….and will be coming back out soon.

8. Several Q spots open this week. We were doing so well for a while getting it filled and need that to continue!

9. Quick soap box – my oldest son graduated this weekend. During plebe year, his class chose as their motto Soli Fortes Supersunt (Only the strong survive). Pretty appropriate considering how difficult this past year has been, with constant lockdowns, sea assignments in constant flux, all liberties taken away, etc. Before graduation, they had shirts made with the motto on the front and 277 names on the back. About 50 of those names were in red, signifying that person did not make it to graduation, dropping (or getting dropped) at some point over the past four years. In a world of increasingly thin-skinned, participation-trophy-receiving people, that may seem harsh…but it’s reality. Only the strong survived. It wasn’t an easy program and I’m sure those 50 men/women found their calling elsewhere and will do well in life, but this just wasn’t for them. Standards weren’t lowered. Tests weren’t made easier. Participation trophies weren’t given. And those 227 who did graduate are much better for it. If you want something bad enough, work for it.

Gamma

Circuit Breaker, Harrisburg

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