March 24th, 2023 By Othello

Pax: @Vega @Gamma @Maddog @Constitution @Overruled @Battery @JD

Q: @Othello

0515 YHC Arrives to recon the area
0517 @Vega arrives, parks away from normal Pax parking location and secretly plants 2 Flags to gain support for some special F3 spy-ops organization
0525 Pax start rolling in (except for @Battery out for a pre-run)
0529 Lousy disclaimer
0530 Go time, let’s mosey…

Warm-O-Rama
We began by running the perimeter of the parking lot, stopping at the first corner by the Ridge for some SSHx10 IC.  Then ran parallel to the Ridge, stopping by the gates/stop sign for some LSSx10 IC.  Proceeded toward the school, stopping at the corner for some ISTx10 IC.  Lastly, made our way to the middle of parking lot, by the light post for some Mt.Climbersx10 IC.

The Thang
1.  Triangle Ladder: 5-10-15-10-5
Station 1 was at the light post in the middle of the parking lot.
Station 2 was at the gate/stop sign (upper right corner of the lot)
Station 3 was at the (upper left corner of the lot)
Exercises were Burpees, WWII’s & Merkins
Rabbits P/U the six.
Cool down with a @Maddog 10 count and Low Fluttersx10 IC
A little Yoga stretching ensued and we were off to the next round.

2.  Welsh Dragon Partner Relay
We mosey’d over to the far right lane of the bus lot stopping at the first island.
P1 – does Welsh Dragons to the next island
P2 – Timer. Runs to the next island and back, swaps position with P1
Repeato until all reach the island.
Welsh Dragons suck, ’nuff said.
We ran down the lane to the far corner, stopped, did Squat Jumpsx10IC and mosey’ over to the rear lot by the cafeteria office.

3.  Partner BD
Here we took different partners and did the following ladder: 5-10-15-10-5
Partner Merkin Slaps
Partner Decline Merkins
Partner Leg Throwdowns
Run the ramp
Due to time, we weren’t able to complete all rounds.  No one complained.

Mary
Heading back to home base we stopped at the Portico for a round of LBC’sx10IC.  Made our way to the Ticket Booth for one last round of J-lo’sx10 IC.  Then we did a little Downdawg and hamstring stretches to Mountain Pose and Namaste.

Count/Name-O-Rama
Announcements/TAP’s
1. Prayers for all our brothers training for a race/run.
2. Praises for @Gamma’s son (Luke) making it to Japan safely.
3. @Constitution had praises for his daughter
4. Weekly Friday Bible Study at Mickey D’s 0630.
5. Sound off if I missed anything.

Partner-skine
Really strong work out there from everyone this gloom and thanks for playing along.  Been a while since we have done some “partner work”, which I think helps us to build relationships and strengthen bonds.  Also gets us out of our “box” and realize we are a team and do not always have to be OYO. Metaphorically, spiritually and physically.  My 2cents if it even makes no sense.  HA!
-@Overruled: glad to see you back at it
-@Vega: Keep on posting, Watch out for his spy-ops recruitment
-@Battery: never disappoints with a T+5 minute roll-in.
-@JD with his infamous-“Whoo!”. That’s when you know the BD is good 😉
-@Constitution: Want to get him to post? Promise bread, then forget it at home.
-@Maddog: 10-count, #show2know
-@Gamma: Thanks for bringing the F3 Flag.  Been missing that boy.
Always an honor. SYITG!

 

Harrisburg, The Ridge

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