January 19th, 2016 By HoneyDo_MECA

17 of Harrisburg’s finest ignored the Fartsack and the 18 degree temps to come and support YHC’s VQ.  It was much appreciated as YHC didn’t know how well this was going to go, the plan was set, the clock read 530 (Gamma’s Mickey Mouse watch may have read something else, the hands were bouncing) and we set off.

Mosey through parking lot and circle up.

Warm-up (Much needed)
#Disclaimer

SSH x15 IC
IST x15 IC
Windmill x10 IC
Merkin x10 IC

Mosey to the back of the school along the gravel road (watch out for icy patches) and head to the benches

The Thing

Grab a spot on the bench for some work to keep us warm.  Each set starts with 10 of each excercise, next at 9, 8 and so on down to 1

Set #1 – Derkins and Jump Squats
Set #2 – Dips and Lunges (each side)

Mosey back to the gravel road and form 2 lines for an Indian Run around the rest of the school, by the bull (things started to fall apart here as confusion set in), keep pushing and the lines reformed, and finish at the hill

-Time for a little Quadraphelia with Burpees at the base, starting at 5 down to 1
-Time check shows we still have more time so lets do a short ladder 5-1 Carolina Dry Docks at the base, Air Squats on the ridge

AYG back for Mary, head around and cut through the center lane of the parking lot.  Watch a nice race between what looked like Hong Kong Phooey and UCB, it was tight.

Mary

LBC x20
Squirm x20
J-Lo (Bull)
Superman 10 sec count x 6
Pretzel Stick (Gamma)
The W (Clueless)

COT

Moleskin:

1. Thanks for the support on the VQ.  For those that are unsure of themselves on leading, it’s not as hard as it looks.  I waited too long for my VQ, and am looking forward to putting together another workout and getting better.  If you can show up to these workouts and read the backblasts, you’ve got this.  You don’t have to be original, there are many workouts out there and many guys that will support or Co-Q if you want it.  Sign-up is HERE
2. Road Warrior and Warrior One tomorrow at Town Hall 0530.  Starksy has the “Fat Boy Slow Run” and Othello has the Stretch.
3. Good work today guys!

Harrisburg, The Ridge

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