April 9th, 2015 By Billy Goat

15 PAX showed to what we all found out to be re-living an 80s real-life version of Frogger as cars, trucks and buses seemed to find us. (X = cadence)

WARMUP

Clueless planted the flag and let’s go.

Mosey in parking lot towards the Ridge, with an audible to go right (yes, some PAX were already leaning towards turning left.) At stop sign, circle up, disclaimer and SSHx25 then OYO arm circles (big forward/reverse, little forward/reverse).

Mosey to next stop sign (near the ridge), circle up, Slow Windmillx10, Merkinsx10

Mosey to stop sign (bus entrance), circle up, ISTx15, ISQx15 (Imperial Squats)……then count off by 2’s

THANG

• 1’s and 2’s facing each other on white parking space lines:  1’s PlankJacksx10 while 2’s Plank – REVERSE (thanks Chaos for the 2’s count)…..Recover and all SSHx10.  REPEAT cycle
• Move to curb and OYO (10 – 2 leg curb jumps / 5 – incline merkins / 5 – decline merkins)….when finished Plank….recover….all PAX SSHx10
• Same Curb OYO (5 – right leg curb jumps / 5 – left leg curb jumps / 5 – incline merkins / 5 – decline merkins)….when finished Plank….recover….all PAX SSHx10
• 1’s and 2’s facing each other on white parking space lines:  1’s PlankJacksx10 while 2’s Plank – REVERSE (thanks Chaos for the 2’s count)…..Recover and all SSHx10.  REPEAT cycle

Mosey to Loading Dock

• Circle Up for Clueless led stomach/core stretches (sorry PAX, 4 stretches and YHC only remembers half the name of the first…something to do with Cats, don’t remember the other names – point taken, YHC completely realizes he should go to WarriorOne to get the names)
• PAX move to truck loading ramp for the following:
• On your six facing away from school (up the ramp) Wx8 / LBCx11 / FreddieMercuryx8 / Merkinsx8 (REPEATO except turn around and face the school and oh yes, minus the 11xLBC, the guy walking up the ramp got a cadence count EH on first round (not sure that is in Q school, but hey, I tried)….second round did LBCx8
• SSHx10
• 1’s on left walking ramp, 2’s on right walking ramp……walking lunges up the ramp, jog to stairs, bear crawl from bottom of stairs to end line of loading dock (REPEAT except 1’s on right ramp, 2’s on left ramp)
• SSHx10

Mosey to bus entrance stop sign for IndianRun, asked the PAX for a slow Mosey and had back Indian runners go right after each other to ensure leader went twice ending with a lead over the ridge with SSHx10 at the end.

The Ridge

• 5’s (4 air squats at top of ridge, 1 incline merkin at the bottom)……do this in a ladder with a total of 5 until you end with 1 air squat at top, 4 incline merkins
• SSHx8
• Run to Mary

MARY

• Wx8 / LBCx8 / HighDollyx8 / LowDollyx8 / SSHx8 / PlankJacksx8 / Plank (:45sec with right arm up at :30sec, left arm up at :35sec) REPEATO

MOLESKIN

• Thanks for humoring me with today’s lead, glad no one got hit by a car and hope you left with a high heart rate and sweat.
• No reason for the 8 count, just a random number and beats always hearing cadence to 10….although my EH cadence count to the school employee walking up the ramp threw off my number
• Hope you enjoyed a good mix of workouts with all but the Ridge 5’s in cadence counts
• Kotters @WhiteBronco, well done my man….Twitter is lots of fun isn’t it?
• Lots of updates so be sure to check the backblasts emails (although I don’t know if Chaos’ mention of the Spartan Sprint will be there), additional items were the Haiti trip (Starsky), Harrisburg Survey (Banjo Boy), June 6th the Bear (Clueless)
• Lastly Banjo Boy mentioned if anyone is running the Harrisburg 5k, wear your F3 gear and look for the group
• Go CUBS!

Harrisburg, The Ridge

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