January 9th, 2023 By SoloCup

1/9/2023

14 ragged souls emerged from the foggy gloom to support YHC on his first day as the Iron Q. Nothing fancy, just 4 exercises and some running.

Here’s the deets:

Pax: Bearclaw, Hotdog, Bonvoy, Segundo, Peppa, Othello, Gamma, Wexler, Dr. Lector, Kojak, Dick Tracy, Zin, Solo Cup

Q: Solo Cup

The Thang

1 Mile Extinction Lap

• 5 Squats
• 5 In/Outs
• 5 Merkins
• 5 In/Outs
• 5 Jump Squats
• 1/4 Mile loop around Rocky River Coffee

Repeato Increase by 5 up to 30 then back down ( till 6:15 am)

1 Mile Extinction loop

Mary

• LBC x 15
• Squirm x 15
• Crunchy Frog x 15

Moleskin

• Thanks for joining me on day one of the Iron Q.  Everyone is on a streak, but who will make it to Saturday? (I will count running Mt Afton as posting)
• Deceptively tough workout.  @Nanny Q’d a workout about 8 years ago that featured Deconstructed Burpees and they have been a staple of mine ever since.  Folks make fun of my lack of creativity, but damn if these aren’t brutal.
• The only thing worse than @Peppa’s Merkins are my In/Outs
• Not sure how @Hotdog isn’t the valedictorian when he’s Home Schooled…gotta hit them books son
• Lots of folks need prayers: @Hacksaw on the loss of his sister, @Peppa on his friend who was hit on her bike, and a lot of unspoken requests
• Several events coming up: Mt Afton (1/14), Gremlin (2/4), Idiot Run (2/11)
• The shirt order is coming soon. Stay tunned

Circuit Breaker, f3harrisburg

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