November 17th, 2015 By Bull2

15 of Harrisburg’s most motivated came out the Ridge to get a little stronger this morning.  Now that the running season is behind us (sort of) it is time to build back up the strength.  Here is how it went:

5:30 – Let’s wait on the late arrivals to get out and get stretched…Yeah right.  Let’s do a quick mosey down to the corner of the soccer field and circle up.

Dang…it was @Minnow and @BBQ.  We should have run further.

Circle up for:

SSH x 20

Windmill x 10

Merkin x 10

Air Squat x 20

Mosey to the picnic tables:

Start at 5 reps each and work your way down to 1:

Merkin

Incline Merkin

Decline Merkin

Diamond Merkin

Wide Merkin

Good enough….let’s roll to gate by the loading dock

Circle merkins…not sure how many we did, but it was enough to make @FlipPhone stop counting.  I think he thought I was joking when I told him that he could count if he wants, but we’re still going to go until I get tired.

Mosey to the parking lot:

Start at 5 reps each and work your way down to 1:

Merkin

Diamond Merkin

Wide Merkin

2-Line Indian Run to the middle school…Wait, @Clueless is still licking his wounds from absolutely crushing Thunder Road on Saturday.  We’ll just do some random indian run circles and end up back by the cars, near the buses.  @BBQ was not a fan of the random indian run, but it got us where we were going.

10 CCD’s

Bear Crawl (50 yards)

10 CCD’s

Lunge Walk (50 yards)

10 CCD’s

Sprint back and repeat

Mosey around the parking lot with a little backwards run at the end.

Mary:

LBC x 20

Side Plank Dip (left) x 10

Side Plank Dip (right) x 10

Reverse Crunch x 20

Plank (90 seconds +/-)

Low Dolly x 20

J-Lo x 20

Announcements:

1. Congrats to all the other fools that took down Thunder Road on Saturday.  Let’s do it again next year.
2. HDHH coming up tomorrow at Hawthorne’s
3. Santa Scramble 5K in Concord 11/21(https://www.racemine.com/RunConcord/events/2015/SantaScramble5K)
4. Fill the truck for the food pantry.  Solo Cup will collect it.
5. Go ahead and sign up to Q.

Moley:

1. Great job by the Pax today.  Thank you for bearing with me and giving me the chance to lead.
2. The legs need a little more time to recover, so YHC tried to go light on the running.
3. Got some awesome recipes and tips from @Gamma, @Dick Tracy, and @Tumbler.  I can’t wait to try them out.

 

 

 

 

 

 

Harrisburg, The Ridge

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