June 25th, 2022 By Gamma

Date: 06/25/22
Pax: (in order of appearance) Gamma, Mullet, Kojak, Zin, Escalade, Talladega, Gapper, Misfire, Constitution, Magic Mike, Dick Tracey, Tumbler, Triple Threat
QIC: Gamma

While others worked on their soccer arms, or didn’t work at all, 13 pushed themselves in a full-body interval workout at The Rail Yard.

Warm-up run to the far side of the park.
SSHs x25
Slow Yurpees w/ a few stretches worked in
Indian Run back around the track to the launch point
Grab you water if you want, then head to the shelter

40 minutes of interval training
Five rounds of eight exercises; do the exercise for 45 seconds, then rest for 15 seconds before starting the next. Exercises were:
1. Battle Rope
2. Step-Ups
3. Sandbag (40#) Burpee/Clean/Press
4. Curls (choice of 40, 30 or 20# KBs)
5. Dips
6. SSHs
7. Plank
8. Short Trail Run

Cool-down lap around the lower lot

Two minutes of stretching
LBCs x20
Flutter Kicks x25

COT

Moleskin
1. Great work this morning. I was inspired by Kojak’s lead last Saturday and wanted to keep the intensity up….and it definitely worked. Everyone pushed themselves on every exercise, even if the 15 second break seemed more like 5. And if you start hearing the hocky horn in your sleep, may as well get up and do more Burpees.

2. 45 seconds on the Battle Rope is no joke.

3. Great effort by Magic Mike in an attempt to get two trail laps in the last round….but he fell short, so the record reflects one lap. Life lesson for the youngins – if you want credit for two laps, complete two laps.

4. Even more impressive was Kojak’s effort in an attempt to get down to the bottom of Heartrate Hill and back in the 45 seconds. In other news, Tumbler is still deadly over short distances. And upwind.

5. Great to see Triple Threat back out in the gloom. For those that didn’t know, he was a regular up at Tradition (primarily), then took a few years off, and is re-committing himself to getting out there. He even logged back into Slack for the first time in a while, so feel free to hold him accountable (after a trip to Cali next week).

6. Great times at coffee as always. If you wanted to know what was discussed, you should have posted.

7. Looks like the park is scheduled to be closed next Saturday, so plan to park out at the church if necessary.

Cheers!
Gamma

Harrisburg, The Rail Yard

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