September 30th, 2021 By Gamma

8 men came out for the tough workout they were hoping for on Tuesday….(full disclosure – I skipped Tuesday)

#HalfAssedDiscaimer

Warm-up run to the corner of the lot
SSHs x20
Air Squats x20 (regular kind, for the weak of heart, but more on that later)
Continue to the front of the school
Mountain Climbers x20
Hand Release Mericans x20
ISTs x10
Continue to the drop-off entrance (back of Heartbreak Hill)

Main Event
Modified Tabata – called exercise every 22 seconds, 8 cycles each; exercises were…
Sprint across the road and back twice
10 Hand Release Mericans
10 Sit-Ups
10 Curb Hops
5 Diamond Mericans
10 Reverse Crunches

Over to the drop off loop and partner up for a combined….
100 CDDs
100 Air Squats
100 SSHs

To Heartbreak Hill
5 to 1 ladder, Burpees at the bottom, Jump Squats at the top

Back to the cars for Mary
Flutter Kicks x20
Squirms x20
Pretzel Crunches x15
Crunchy Frogs x15
30ish Second Plank

COT

Moleskin
1. Thanks for playing along. It was theorized that maybe people were avoiding a Gamma workout because they didn’t like slow, full range of motion Air Squats and Mericans. My apologies to those that don’t like doing the exercises the correct way…..scratch that, not sorry. Suck it up and work harder.

2. Great effort by all, even Papa John who spent five seconds of his rest between Sit-Ups to dispose of a monster snake threatening our AO!

3. Smokey may need some help disassembling and loading a wheel-chair ramp tomorrow evening around 5:30 (watch Slack for details). We suggested he’d get more help if he offered free beer, but also warned that he may never get rid of us if he does.

4. Hacksaw as the KB Q tomorrow, then Constitution on Saturday. Kojak and Deadhead will be out at the Park at 0600 Saturday for anyone who “missed” their chance at this week’s Iron Pax Challenge. There’s rumor of a trail run on Sunday as well for those who aren’t interested in seeing Solo Cup and YHC on the podium…

5. Strong coffee discussion. Apparently $30M doesn’t go as far as it used to….

6. The tabata portion was dedicated to the veteran who takes his/her own life every 22 seconds. While there was absolutely no grumbling this morning, it’s easy to do. In the time it took for us to finish, 64 American men and women who served our country felt there was no hope, no happiness, no point, no salvation. We all no someone like that. Be that hope, that happiness, that point, that salvation for that person. Thanks To Exit for taking us out and remembering them.

Pax Tibi,
Gamma

Harrisburg, The Ridge

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