September 22nd, 2022 By DrLecter

PAX: Gapper, Sheepdog, Exit 54, Escalade, Kojak, Peppa, TarTar, Mad Dog, Papa John

Q: Dr. Lecter

Date: 9/22/22

10 strong came out to get better and to enjoy this awesome weather. YHC informed the PAX that this was an old favorite of his, a brief disclaimer was given and it was on.

Warm up

SSH x15 IC

IST x15 IC

Penny Picker x15 IC

Mountain Climber x15 IC

Arm circles

The Thang

Run to each corner of the parking lot. Stop and perform the exercise at each corner. Change exercise each lap and increase reps by 7. Decrease reps by 7 after the squats. If you finish all seven laps, go back for the six.

Lap 1 – Burpees x7

Lap 2 – 4 count flutter kick x14

Lap 3 – Merkins x21

Lap 4 – Squats x28

Lap 5 – Plankjacks x21

Lap 6 – LBC x14

Lap 7 – Lunges x7 each leg

Mary

Pretzel Crunch x15

Low Dolly x15 IC

Squirm x15 IC

Freddie Mercury x20 IC

Name-o-rama and COT

Moleskin

• I appreciate you all coming out this morning. It’s an honor to lead this group!
• The old 7 of Diamonds is a good you vs you test. Finishing all 7 laps gets you 2 miles and almost 450 reps.
• Escalade wondered aloud why this was one of my favorite beatdowns, which only ensured that it will be back sometime in the future.
• TCLAPS to PapaJohn for the pre-run.
• Kojak and Exit 54 were out front leading the PAX as usual.
• Good to see Sheepdog again. He and I had not crossed paths in the gloom for several weeks.
• Hope that road rash on your back isn’t too bad, Peppa.
• Strong work from TarTar, Gapper and Mad Dog.

Announcements/Prayer Requests

• Congrats to Escalade on his daughter’s engagement!
• Prayers for Starsky’s sister’s mother-in-law, who went to hospice.
• Prayers for Deadhead as he recovers from toe surgery.

Harrisburg, The Ridge

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