September 15th, 2015 By SS Minnow

18 men gathered at the Ridge for some early morning movements. This is how we moved:

Mosey through parking lot

Warm-o-rama

Side Straddle Hop x 20

Windmill x 15

Imperial Storm Trooper x 15

Merkins x 10

Mountain Climbers x 15

The Thang

5 burpees, 10 merkins, run 1/4 mile through around parking lot

Repeat this for 15 minutes

Mosey to wall on back of school

People’s chair 1 min, bear crawl 1st half of field, lunge walk 2nd half, run back

People’s chair 1 min with air presses, crab walk 1st half of field, lunge walk 2nd half, run back

People’s chair 1 min with air presses, all you got across field and back

Mosey to hill

Ladder: 5:1 diamond merkins at bottom of ridge, run to top the 1:5 jump squats at top of hill

Jailbreak to Mary

Mary

LBC x 30

Low Dolly x 20

Squirm x 20

Crunchy Frog x 15

Naked Moleskin

Thanks for the opportunity to lead, men

The cooler temperature felt very good. There were even a few long sleeves out this morning, YHC’s included.

Nice to see Capri making the trek up from Mint Hill. You have been doing good work there in helping get that AO established.

Welcome, Hacksaw! (FKA Bryan Duggan) FNG no more…keep coming out….it won’t get easier, but you will get stronger

Super Bowl of F3 – Mud Run registration is still open here: https://www.eventbrite.com/e/f3-fall-mud-run-2015-f3-only-tickets-18206211268. This is Oct 24. F3 makes a large contribution to the Enduring Warrior project at the event. There will be hundred’s F3’ers there, and it is a lot of fun. Go ahead and retgister individually, and we will form 4-man teams.

Q Schedule – Here is the link to the F3 Harrisburg Q schedule on the Sign-up Genius site. http://www.signupgenius.com/go/10c0945afa92ea1f94-f3harrisburg Q schedule…..open spots are available

 

 

Harrisburg, The Ridge

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