January 28th, 2017 By Gamma

All is right with the world when Starsky pulls a #FullStarsky. But here’s what happened before then…

After the Bull Runners/Ruckers returned, and some car shuffling, 13 remained, including a visitor from Hartsville.

#disclaimer
Warm-up
SSHs x20
Mosey around a little used loop on the trails, back up to the shelter
Step-ups x10
Back around the same loop to the parking lot
Mericans x10

Main Event
3-Man Grinder, using the shelter as station 1, the parking lot as station 2 and the aforementioned trail loop
1st Evolution: 100 Burpees/Leg Lifts
2nd Evolution: 300 Air Squats/Plank
3rd Evolution: 500 Dips/WWII Sit-Ups
4th Evolution: 300 Mericans/SSHs

Proud Mary
LBCs x20

COT

1. Great to see our recent FNGs (Kenny G, Flick and Sticky Wicket) come back for more. Keep at it – you will get stronger!

2. I’ll be the first to admit, while that was the first time I’ve ever run that part of the trails, it got really old really fast. Word is we put in over 2 miles on those loops.

3. Don’t like this workout? Well there’s an easy way to control what we do and don’t do….it’s a little something we like to call, step up and lead.. Huge tclaps to all those who Q regularly, but more variety will make us all better. I picked on Solo Cup, but for the record, he leads as much or more than anyone.

4. Great to have Italian Stallion from Hartsville – enjoy your visit to the ‘Burg, and you’re welcome back anytime! And thanks for taking us out in COT, and for info on your area’s CSAUP event, The Fox. I’ll get details on that other events out to the pax.

5. Sounds like a couple 5k PRs during the Bull Run – tclaps to Clueless, Flip Phone, Solo Cup, Big Bird and Turf Toe for pushing each other out there. Bull made an appearance when he “quit” after 23 miles, then kept the coffee warm at Rocky River Coffee. Allegedly he had a running partner out there, but we never saw said partner, so it didn’t happen.

6. Thanks to Klump for confirming that running right from the parking lot to the shelter would be the shortest distance….but quickly acknowledging we should stick with the harder route. #meanmeanstride

7. Diesel is definitely getting leaner and faster. Heard some not-as-heavy-as-they-used-to-be steps gaining on me fast during a loop, prompting a sprint to the finish. Thanks for the push, brother. It was a closer race than the Gapper-Solo Cup duel. Someone embarrassed his 9-man BRR team….although always redeems himself with his constant, uh, encouragement of the pax.

8. Great to see Exit54 out. He’s still a machine and carried his team today (which included YHC).

9. I suspect Othello’s 2.0 is getting more grief every week….

10. Monday is the last Monday of the month, so we will again run The Murph (0530 at Stallings Road Park). Word on the street is that Swami will be making his triumphant return…

Cheers!
Gamma

Harrisburg, The Rail Yard

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