September 20th, 2021 By Gamma

Seven started race training this morning….some just didn’t know it at the time.

Quick review of the workout, then go.

2 Mile Run

25 SSHs, 25 Mericans
Repeat with 20, 15, 10, 5
1/4 Mile Run

25 Plank Jacks, 25 LBCs
Repeat with 20, 15, 10, 5
1/4 Mile Run

25 High Knees, 25 Dips
Repeat with 20, 15, 10, 5
1/4 Mile Run

25 Jump Squats, 25 Reverse Crunches
Repeat with 20, 15, 10, 5
25 Burpees

1 Mile Run

COT

Moleskin
1. Great effort this morning. Slightly different format as it was all for time. I believe Kojak, Peppa and Escalade finished with a few minutes to spare, which means the ran almost 4 miles and completed 625 reps in under an hour. Deadhead and Tumbler were close. I had to skip the last couple rounds of Jump Squats/Reverse Crunches and the Burpees in order to get the last mile in. Starsky pulled the old “I have a job” routine and had to duck out at 0615.

2. Thanks to Wexler for joining us after his marathon training and unknowingly yet willingly volunteer to take us out in COT.

3. Big thanks to those on the Time Laps team who missed the staff meeting last night and are now assigned the hardest runs. Still looking for a 12th runner as we had a drop. Deadhead gave a hard “no” and Peppa just laughed but Escalade is “thinking about it,” so it’s just a matter of time…

4. Discovered Burn has moved next door, which means we have to change the timing of our sucking-it-in and speeding-up during the Extinction Mile.

5. A new Cold War is brewing at RRC (see what I did there). Stay tuned.

6. In the Captain Obvious realm, we all prefer no drama on flights just like the Captain….just need to avoid the whiny little bi+@#es and we’ll be alright. #showtoknow

7. Practice has the Q at The Ridge tomorrow, either to run the Iron Pax workout, or to avoid it. Thanks to Sheepdog, Deadhead, Exit and Escalade for filling out the rest of the week. Rest of the month, however, is wide open.

Cheers!
Gamma

Circuit Breaker, Harrisburg

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