December 19th, 2022 By Exit54

DATE: 12/19/22

PAX: Peppa, Kojak, Gamma, Othello, Exit 54

QIC: Exit 54

Five cold weather warriors kicked off this festive week with a holiday-themed Circuit Breaker…

WARMUP: run the half mile loop, meet up in front of Hawthorne’s for further instructions.

THE THANG:

12 rounds, each round layers on another exercise. Run up and down the stairwell BEFORE and BETWEEN each exercise.

ROUND 1: 10 Burpees

ROUND 2: 20 Mericans, 10 Burpees

ROUND 3: 30 Dips, 20 Mericans, 10 Burpees

ROUND 4: 40 Squats, 30 Dips… 10 Burpees

ROUND 5: 50 WWIIs, 40 Squats… 10 Burpees

ROUND 6: 60 Moroccan Nightclubs, 50 WWIIs… 10 Burpees

ROUND 7: 70 Calf Raises, 60 Moroccan Nightclubs… 10 Burpees

ROUND 8: 80 LBCs, 70 Calf Raises… 10 Burpees

ROUND 9: High Knees, 80 LBCs… 10 Burpees

ROUND 10: 100 ISTs, 90 High Knees… 10 Burpees

ROUND 11: 110 Overhead Claps, 100 ISTs… 10 Burpees

ROUND 12: 120 SSHs, 110 Overhead Claps… 10 Burpees

At 0620, run the half mile loop again.

ANNOUNCEMENTS:

• Mt Afton Challenge coming up in January. See the dedicated slack channel for signup and details.
• The Gremlin returns on first Saturday of February. Don’t miss it.
• Fellowship of the Idiots Run is I believe the following Saturday after the Gremlin.

MOLESKINE:

Five PAX was an impressive showing given the weather, and given that your Q teased this one on slack with descriptors such as “brutal”, “El Dorado”, and “Frodo”. It wasn’t quite the same without Stairway to Heaven playing its role but still a perfect format to go You versus You and come out the victor. Think everyone finished thru Round 6, Kojak got thru Round 8. Very challenging, but an effective way to beat the cold.

Kojak is on deck to Q the Ridge tomorrow, so let’s keep the week going strong with a good turnout.

/Exit 54

Circuit Breaker, Harrisburg

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