July 27th, 2021 By Gamma

14 Men of Harrisburg posted this morning and were rewarded with one, single lap around the school grounds. And some other stuff…

#disclaimer

Warm-up
Couple Yurpees
Mountain Climbers x15
Out to Raging Ridge
Slow Mericans x5
Slow Air Squats x5

Main Event
Run to the first tree, 3 Burpees, run back
Run to the second tree, 3 Burpees, run back
Repeat with the third, fourth and fifth trees, come back for the six, then all run to the drop-off entrance
Discovered there was a sixth tree, so 3 more Burpees

Continue up Raging Ridge, turn left and stop outside the bus lot, then pair up
P1 runs back to the stop sign and back, while P2 does an exercise, switch repeat until reach total reps:
50 Jump Squats
100 Mericans
150 WWIIs
200 Plank Jacks
When you finish, help another team

Wait for the cars to pass, then continue on to the gravel path.
Indian Run around to the other end.

Get in teams of three for a 3-Man Grinder
Station 1: Mericans, Air Squats, LBCs
Station 2: SSHs
…with one of the three running from one to the other

I was politely reminded it was 0614 so we headed back to the launch site.

COT (DT takes us out)

Moleskin
1. Strong effort by all out there.

2. It’s not easy to take one lap around a .8 mile route and end up with 2.4 miles.

3. Lot of school traffic for a Tuesday morning in July.

4. Tclaps to Birdcage on the pre-run. He also astutely observed the 2.4 miles does not count towards the C2C Challenge. Fly-by from runners Clueless and TBone as well, although only one of them joined us for coffee…

5. Hammerhead 5/10k race this Saturday. Registration closes today, but donations may continue. You’re welcome. Even if you can’t make the race, come out to Percent after 10am for some 2nd F. Good luck to all the runners, as well as to those Spartans taking on the Ashville Super.

6. Good conversation at coffee where, among other topics, we explored the dark side of a$$hole airline passengers.

7. Pitchfork tomorrow. Go get some!

Cheers!
Gamma

Harrisburg, The Ridge

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