Shhhhhhhhh, you’re too loud

17 non-fartsackers woke up for the Ridge, while residents of North Carolina and the surrounding 49 states woke up with loud cadence counts. (X = in cadence)

WARMUP

4 Corners Mosey around parking lot, circle up for disclaimer…..after 4th set, PAX count of by 3’s

1. SSH X 25, IST X 15
2. OYO Big Arm Circles (forward/reverse), 10 X Merkins
3. ISQ X 10, Slow Windmill X 10
4. Mtn Climbers X 10, Plank Jacks X 10

THANG

To the Wall

• Peoples Chair :30 sec, Wall Jumps :30 sec (REPEATO)
• LBC X 10, W (with feet on the wall) X 10, Freddie Mercury X 10

Mosey to parking lot and go to parking lot curbs

• 10 Curb Jumps, 10 Incline Merkins, 10 Decline Merkins, jog to first light pole and plank
• Sprint back to first parking lot lines, then mosey remaining distance back to curbs
• 10 left leg Curb Jumps, 10 Incline Merkins, 10 Decline Merkins, jog to second light pole and plank
• Sprint back to second parking lot lines, then mosey remaining distance back to curbs
• 10 right leg Curb Jumps, 10 Incline Merkins, 10 Decline Merkins, jog to third light pole and plank

Mosey to front of school entrance

• All groups go by 3’s cadence count (do this rotation 2 times)
• 1’s – Step Ups on benches
• 2’s – Curp Jumps
• 3’s – Plank Jacks X 10

Mosey to the Ridge

• Circle up – Plank Jacks X 10 and then repeat the below rotation when all groups have done each stop once
• 1’s Weav around trees to stop sign
• 2’s Over the Ridge, 1 burpee on other side, come back over Ridge
• 3’s Mosey to walk-way entrance near school and back to Ridge
• After finished with above rotation, PAX line up on Curb for 10 X Incline Merkins and 5 X Decline Merkins
• Sprint over the Ridge and 1 Burpee on other side

Line up in groups, sprint to first island, mosey to next island, sprint to Mary

MARY

• LBC X10
• W X 10
• Low Dolly X 10
• High Dolly X 10
• Low Flutter X 10
• SSH X 10
• Plank Jacks X 10
• Plank :45 seconds (at :15 sec right arm up for :5 sec, at :30 sec left arm up for :5 sec)

MOLESKIN

• Thanks for humbling me by showing up for my lead…..took a page out of @SunDial’s page and forgot my watch, t-claps to @Othello and @Clueless for the time keeping!
• Only mumble chatter I heard was that the Q was too loud with cadence counts and that people in Mt. Pleasant will wake up….additionally heard someone say, Billy Goat is angry.  Love it.
• One of the staple events in Harrisburg starts next Friday with Movies in the Park showing Big Hero 6, get with @Padre for additional details as F3 video will be shown prior to movie and FiA is planning on being out there prior to the start
• @Chaos held true to his name by flying past the PAX yelling something out his window, it was probably another mention of Spartan Super (as he did in COT)
• Please lift up in your prayers for my best friend’s mom Cheryl Cobb