February 16th, 2016 By Clueless

7 Strong F3 Faithful scratched that internal itch to post for a beat down… ignoring that internal calling to stay in the nice, warm, dry #FartSack. The attending PAX got their fill of upper, lower, and core work this morning, while doubling as greeters at the HRHS main entrance.

Warmup: Mosey to HRHS entrance, SSH IC x10, IST IC x10, Windmill IC x10, Merkin IC x10

Thang (upper/lower/core… and not in race mode):

• 8 Count Body Builder IC x10, Line Hops – 30 sec rt foot, 30 sec lf foot, 30 sec both feet, Single leg raises x12 each side, Double leg raise x12
• Plank Shoulder Taps x12… to Tap Merkins x12, Slow Air Squats IC x12 w/ 30 sec hold at end, 20 slow mtn climbers
• Dips x25 (nice and deep), Jump Squats x15, Spare Tire Shredders x15
• Slow Carolina Dry Docks IC x12, Step Back Lunge IC x12, X’s and O’s (#TheyWantMe… per ScheduleC) x10
• Spider Ups x10 to Spider Ups w/ Merkin x10 to Oblique Knee Merkin x10, 30 sec Lunge Pulses each leg, High Jump Twisting Abs x20 each way
• 1 min Balls to the Wall (with optional knee ins), 1 min People’s Chair w/ alt leg raises, Burpees x15
• Hop Hop Squat x10 each way, 180 Squat w/ Up/Down x10 each way, Pretzel Crunch IC x12, Crunchy Frog IC x12

Mosey back to #ShovelFlag for COT

Moleskin:

1. Strong work by all today! It’s days like these, where you resist the #FartSack urge, that keep you young. #Cobains for those wanting to puddle jump and mud roll, but YHC wanted to be mindful of the health of the PAX and the available shelter. BTW – TheWeatherChannel’s mobile app completely lied to us this morning… off by 10 degrees. Thanks for the opportunity to lead and the outstanding Fellowship!
2. YHC does wonder what was going through the minds of the folks we ‘greeted’ this morning. No matter… hopefully we were an inspiration to some.
3. #TClaps to @Gamma and @ScheduleC for the pre-Ruck and puddle identification mission. #RuckOn brothers!
4. @ScheduleC and @Gamma both commented on the methodical rather than rushed approach to the exercises this morning. Many times we get in race mode to rip through the exercises as quick as we can. When we take time to focus through the whole movement, we engage parts of the body that don’t normally see the work… plus we may prevent some injury due to form awareness.
5. Per @HongKongPhooey #HumpDayHappyHour will be at Hawthorne’s tomorrow evening.

Keep Pushing – Clueless

Harrisburg, The Ridge