February 4th, 2023 By Gamma

Date: 02/04/23
Pax: Battery, Zin, DT, Minion, Constitution, Talladega, Escalade, Gamma
QIC: Gamma

Eight men who couldn’t make The Gremlin still honored the man by giving their all, as Champions would.

#disclaimer

Warm-up lap around the 1/2 track, with four stops for:
SSHs x15
Yurpees/Stretches
Low Slow Air Squats x10
Mountain Climbers x10

Then up to the shelter for the main event

Spread out to one of 10 stations. One guy runs out, down around the lot and back while the rest do the stated exercise. When he returns, next guy runs and the rest rotate to the next station. Continue until you’ve done all ten stations. Two more full rounds with slightly shorter runs. Stations were:
Step-Ups
Wide Incline Mericans
KB Curls
KB Triceps Extensions
WWIIs
Burpees
SSHs
Diamond Mericans
Heels to Heaven
Battle Rope

Had some time to spare, so went with a Mini “Kojak” – 5 Burpees at the shelter, run down Heartrate Hill, 5 Burpees at the bottom, then back up to the shelter for 5 more Burpees.

Collect all the toys and head back to the launch point for Mary.

LBCs x20
Flutter Kicks x20
5 minutes of stretching

COT – special prayers for the Pinto family

Moleskin
1. Thanks for posting. Wasn’t sure how many we’d get with The Gremlin today.

2. ProTip: if you plan to use a Battle Rope, might not want to let it sit in the rain, then leave it outside in freezing temps.

3. Another ProTip: pick the Burpee station when Talladega is running

4. Final ProTip: a 2004 Nissan Leaf is an anti-theft deterrent unto itself. Apparently you can just leave the keys in it and no one will steal it. With the window down. And the car running. Next to a prison.

5. Great effort by all. We got around two miles and a whole lotta reps

6. I’m going to continue to include a little stretching at the end of my Q’s. After all, we’re not getting any younger. When it warms up a bit, may revive Warrior One on Wednesdays if there’s enough interest, or at least a Road-Warrior-One hybrid.

7. Great times at coffee as usual. Highlight was learning Dr. Johnson has a 2-for-1 sale on braces right now….

8. Including the 7 at The Gremlin, a $75 donation is being made to Solo Cup’s Big Brothers Big Sisters bowling team. Sounds like the team itself is full, but donations are still being accepted. It’s a great cause and every bit helps.

9. Need some Qs for next week. It’s not hard, and plenty of us are willing to co-Q if you haven’t led before and aren’t comfortable yet.

Cheers!
Gamma

Harrisburg, The Rail Yard

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