May 28th, 2016 By Gamma

“Easy, like when Gamma leads.”

Rewind to Monday afternoon – that was FlipPhone’s preblast for his Tuesday workout. Tweets went flying, GroupMe lit up, and as expected, we had some fun with it. The reality, though, is that it made us all better. After all, you can’t pop off and not back it up. And FlipPhone backed it up Tuesday with a strong workout, which made the pax better. That, in turn, made me try harder to bring it today, which again, made the pax better. So truly, intentional or not, big thanks to FlipPhone for pushing me to be a better Q. The Q owes it to the pax to bring it, and the pax owes it to the Q to hold him accountable for doing so. #ISI

Here’s what happened…

#disclaimer

Warm-up
Mosey up the hill, around the bike trail and circle up by the volley ball court
Plank Jacks x15
LBCs x15
Hand Release Mericans x15
CDDs x15

Down the hill to the fence
3 sets of 10 Fence Jumps, 10 Dips

To the shelter
5 Box Jump Burpees every minute for 10 minutes

Down Heart Rate Hill
Jack Webbs, 1 to 8

Back up the Hill
10 Air Squats, 10 LBCs, 10 Dips every minute for 10 minutes

Back down the Hill
Jack Webbs, 8 to 1

Back up the Hill
5 more Burpee Box Jumps for good measure

Down the trail, out to the football field, line up on the sideline
10 Mericans on my signal (with some dramatic pauses mixed in)
10 LBCs
Belly Sprint across the field
Repeat four more times

Single file Indian Run around the track, then back up to the road
AYG sprint up the drive to the turnaround for Mary

Low Flutters x25
Crunchy Frog x15 (Solo Cup)
J-Lo x15 (Bull)
Homer to Marge (Neon Kicks)

COT (thanks to Boondocks for taking us out)

Bear-Poked Moleskin
1. Great turnout this morning, especially with #kotters TBone and Water Bear. Awesome to see you guys back out. By the way, TBone is doing some lawn maintenance on the side, so hit him up if you have a need.

2. BBQ considered the Top Shelf Flying Squirrel, and I would have paid good money to see it. Then he would have paid good money for the ER visit.

3. Tclaps to those who made the Bull Run (including Clueless and Starsky, who couldn’t stay), as well as Segundo, who ran the 15 miles from home to the workout. I was there virtually, via texts from the walking M, who shared the comments from the passing runners. She noted the “faster group” didn’t comment on my absence, and I pointed out it’s only the slower group that wants me there as it makes them seem fast.

4. Nice effort, Solo Cup, but definitely a #veteranmove on the 10 minute challenge.

5. Good luck to all those running the half tomorrow at Morrow Mountain.

6. Great showing at coffeeteria as well. Loved the older couple that asked if we were all going to be sitting inside. I thought we smelled just fine…

7. Welcome back Matt, now known as Purple Rain. “Magnito” was way too cool, and as Solo Cup put it, “the dude rides in on a motorcycle wearing a purple shirt….he’s Purple Rain.” Strong work by Dalton and Noah as well.

8. Congrats to Shake ‘n Bake, who won the Modifieds at Concord Speedway last night. Can’t imagine why you didn’t post this morning.

Pax tibi,
Gamma

Harrisburg, The Rail Yard

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