February 19th, 2015 By BBQ

Since all but 1 PAX took Tuesday off at The Ridge, 9 others joined him today for a beatdown that wasn’t as cold as predicted. Here’s how they warmed up…

WARM-UP:
Mosey down parking lot w/high knees
Run parking lot lines (run up line, lateral right/left, run down, repeato length of parking lot switching direction halfway)
SSH x 25
Mtn climbers x 20
Merkins x 15
Windmill x 10
10 Burpees OYO

THE THANG:
Mosey to the ridge for Quadraphelia
8 Jump Squats top
8 Air Squats bottom
Continue for about 5 minutes. Would have stopped at 4.5 minutes but @Solo Cup said something like “good to be slow” (or something like that) so PAX did 1 more repeato just for him.
10 Burpees OYO

Mosey to loading dock
Dips on wall x 20
Reverse Merkins up steps
Lunges down ramp
Plank when finished + some 20 Merkins OYO
10 Burpees OYO

Mosey to picnic tables
Incline Merkins x 20
Step-ups x 20 (R leg)
Decline Merkins x 20 (YHC rounds up)
Step-ups x 20 (L leg)
10 Burpees OYO

Mosey to wall…nope way to icy…keep going
Mosey to portico
People’s Chair 1 min w/Air Press
Shake-out legs, repeato
People’s Chair 1 min w/Air Press
BTTW for 1 min (felt longer)
10 Burpees OYO

Mosey to bottom of ridge for final sprint back to the shovel flag, warm and snug in YHC’s car. #finallyremembereditbutstillforgotit

MARY:
LBC x 20
McTar ’N Dye x 10 (each arm until YHC forgot to breathe and nearly pulled a @Hootie)
Mason Twist x 20
Low Flutter x 20

COT

MOLESKIN:

• All this fancy technology and meteorologist still can’t get it right. YHC was surprised to see a warm temp of 18’F when he left the fartsack this AM. What happened to the 7’F?
• Glad to see @Gamma was able to borrow some sweats. And we won’t talk anymore about that nor the flashing during COT.
• Not much mummblechatter this AM. Either the wind masked the sound or YHC’s layers took his breathe away and ability to hear. Maybe the M is right.

Harrisburg, The Ridge

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