November 15th, 2021 By Gamma

Date: 11/15/21
Pax: JD, Kojak, Koozie, Dr. Lecter, Clueless, Exit 54, Peppa, DT, Bonvoy, Gamma
QIC: Gamma

10 of Harrisburg’s finest brought weights of all shapes and sizes and are stronger for it.

Quick review of the workout

Warm-up
SSHs x15
Air Squats x5
Mericans x5

The Circuit
10 Curls, 10 O/H Presses, 10 Triceps Extensions
Repeat with 9, then 8, then 7…..then 1 (without putting the weight down)
1/2 Mile Run

10 Pull-Overs, 10 Chest Presses, 10 Sit-Ups
Repeat with 9, then 8, then 7…..then 1 (without putting the weight down)
1/2 Mile Run

10 Dead Lifts, 10 High Rows, 10 Sumo Squats
Repeat with 9, then 8, then 7…..then 1 (without putting the weight down)
1/2 Mile Run

Repeat all three rounds, but start at 7 reps, then down to 1

Finish on or before 0620, then
50 LBCs
50 Heels to Heaven
50 American Hammers

COT

Moleskin
1. Good crowd this morning, including one (of the two) weekend marathoners….

2. To no one’s surprise, Exit and Kojak led the pack, and I believe everyone got through at least four rounds.

3. Props to Bonvoy for going with the cinder block – adds a new level of difficulty to some of the exercises.

4. We were joined by Oz, Deadhead and Minnow for coffee. Deadhead looked surprisingly fresh after coming in from SF on the red-eye. Fortunately those things have auto-pilot…

5. Check Slack for details on the second annual Mt. Afton Challenge – great event and will support mental health this year.

6. Prayers for DT’s friend and the Hatcher family. Also learned today that my closest friend growing up passed away this weekend, so please keep him and his family in your prayers. “Tomorrow is promised to no one.”

Pax tibi,
Gamma

Circuit Breaker, Harrisburg

---