Suicides & Ladders

19 Harrisburg men went to work this morning. Here’s how it went.

WARMUP

• Mosey with buttkickers & high knees to suicide lot
• SSH x20
• Windmill x10
• IST x10
• Merkin x10
• Squat x10

THE THANG

• Suicide: sprint 2 lines up & burpee broad jump back 1
• Merkin & squat ladder 1 up to 10
• Suicide: sprint 2 lines up & lunge back 1
• Merkin & squat ladder 10 down to 1
• Suicide: sprint 2 lines up & bear crawl back 1
• Tricep extension & squat ladder 1 up to 5
• Suicide: sprint 2 lines up & sprint back 1
• Tricep extension & squat ladder 5 down to 1
• Suicide: sprint 2 lines up & backward sprint back 1

MARY

• LBC x20
• Reverse crunch x10
• Mason twist x10
• Low flutter x10
• Low dolly x10
• Crunchy Frog (Solo Cup’s Jam)
• 2 others I don’t remember…

MOLESKIN

• Men, great job by all pushing through today. An honor to lead as always.
• Great to see Starsky out for a 49.9 degree* showing today.
• Bring clean, used men’s running shoes to any workout for Charlotte Rescue Mission. #SoleRedemption is an F3-wide initiative. Let’s clean out our closets & put shoes on the feet of our homeless brothers.
• Bring soup for Harrisburg Food Pantry to any workout. Solo Cup & Schedule C are coordinating.
• Chaos wasn’t at the workout this morning but would still like everyone to know there’s a Spartan Sprint in Concord next April 11 & 12, and registration is open now. It’s the same weekend as the USMC Mud Run in Columbia. Who’s up for a Mud Run + Spartan Sprint double down weekend?

* The actual low was 53 degrees, but if Starsky will feel tougher to call it 49.9, we’ll go with it.