October 9th, 2023 By Exit54

DATE: 10/9/23

PAX: Kojak, Constitution, Othello, Dr Lecter, JD, Bearclaw, Talladega, Uncle Floyd, Salty Dog, Peppa, SS Minnow, Exit 54

QIC: Exit 54

 

Eleven plus a runner came out to experience the Circuit Breaker had advertised two weeks ago – only to have shelve it for the Murph.

THE CIRCUIT:

• Run the half mile lap, meet back in front of Hawthorne’s.
• 10 x 10 x 10: 10 Exercises, 10 Reps Each, Run Up and Down Both Stairwells, REPEATO x 10:

1. Hand-Release Mericans
2. WW II Sit-Ups
3. Shoulder Taps
4. Mason Twists
5. Carolina Drydocks
6. Low Flutters
7. Makhtar N’Diayes
8. J-Los
9. Mountain Climbers
10. In-and-Outs
11. Run both Stairwells

REPEATO x 10

ANNOUNCEMENTS:

• Food Pantry needs canned fruits and vegetables this week. But they do NOT need canned green beans or corn. So, if you can bring some of those items in, me or Solo can get them to the right place.
• Prayers for Officer Garde and the loved ones he left behind. former colleague of @Kojak who committed suicide this week.
• Prayers for Israel and a peaceful solution for all civilians in the Middle East.

MOLESKINE:

Stuck this one in the back pocket two weeks ago, but was ready to roll when I saw the Q was open this morning. Fun little workout where we kept the crowd together the entire time.

Chilly weather that doesn’t quite have the wintry bite is as ideal as it gets, make sure you take advantage.

Good to see all of you this morning, and especially @Dr Lecter. He said he’s pain-free and ready to get back out there.

Circuit Breaker, Harrisburg

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