July 5th, 2016 By Gamma

14 shook off the holiday hangover with a little teamwork, a little running and a whole lotta reps.

Warm-up
After confirming a few weigh-ins, mosey towards the school (yes Farm, more running), and circle up in the drop-off zone
#disclaimer
Mountain Climbers x20
LBCs x15
Air Squats x10
Mericans x10
Reverse Crunches x15

Line up along the curb
10 Decline Mericans (feet on the curb), then Bear Crawl across the road to the other curb
8 Incline Mericans (hands on the curb), then Crawl Bear back
6 Decline Mericans, Bear Crawl across
4 Incline Mericans, Crawl Bear back
2 Decline Mericans, plank until all are done

Still along the curb
20 Jump Squats, then sprint across to the other curb
18 Curb Hops, then backward run back
16 Jump Squats, sprint across
14 Curb Hops, backward run
12 Jump Squats, sprint across
10 Curb Hops, backward run
8 Jump Squats, sprint across
6 Curb Hops, backward run
4 Jump Squats, sprint across
2 Curb Hops, backward run

Pair up and mosey to the corner of the drop off zone
P1 runs a lap, P2 starts doing Burpees; when P1 gets around, switch and continue until 40 cumulative Burpees are done
Once P1 or P2 hits 40, move on to the next corner and start doing Jump Squats, until the other catches up, switch and continue for 40 cumulative Jump Squats
Repeat with another 40 Burpees at the 3rd corner, and 40 Mericans at the 4th corner.
(most teams probably ran 8-10 laps while completing the exercises)
Plank until all teams are done

Over to the school entrance
Still in teams, complete these exercise, switching off while your teammate runs a short lap around the island:
50 Jump Squats
100 Reverse Crunches
200 Dips (or 205 if you’re Helga/Buckwheat)

AYG Sprint across the parking lot (along the school)
Catch your breath, then repeat back to the cars and circle up

Mary
LBCs x30
Low Flutters x35
Ask Solo Cup if he wants to lead his jam, receive the “get wrecked” look in response
Pretzel Crunches x15 each side (Clueless)
The W x15 (Buckwheat)

COT (Dick Tracey takes us out – prayers for his nephew)

Moleskin
1. YHC and 2.1 rolled in at 0520 to see Solo Cup all by his lonesome, stretching out after a pre-workout run. There was no hard commit, but he had thought he’d have a running partner this morning. We’ll call him “Schedule B” to protect the innocent. Solo Cup was also expecting an FNG from work, but he no-showed. Looks like there will be an extra training session at the office this morning on integrity.

2. Great to have The Farm and Buckwheat out to visit. That makes 2 trips south of 29 in 2 days for The Farm, who crushed #DevilsPitchfork yesterday. Buckwheat also had a strong showing after three days on the water…must’ve stayed pretty hydrated with Bud Light. Sounds like we’ll be having a guest Q in the near future…

3. Odd weather this morning. Very humid, dead air during the exercise relay, but a strong headwind during the run over there. As Clueless opined, must’ve been the vortex we created with all that speed.

4. I was asked what got into me with all this running….just don’t want to get kill’t by Swami again. At least he didn’t take a picture.

5. Speaking of roadkill, we’re in need of a substitute for our 12-man BRR team. Get with Gapper if you or someone you know is interested.

6. Great to see Bird Cage back in the mix. He started with us in the winter, so the daylight threw him off a bit. Already committed to a half-marathon that weekend, but definitely a strong contender for BRR in 2017!

7. Good response for the 07/13 Intimidators game but still plenty of available tickets. See prior pre-blast for details. Also, huge thanks to all those who have responded so far to help with the 07/16 F3Dads workout Harrisburg is hosting. It’s shaping up to be another solid event!

Pax tibi,
Gamma

Harrisburg, The Ridge

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