February 23rd, 2016 By Helga

Inspired by @Gamma’s Comfort Zone speech last year, YHC finally stepped up to lead Q at the Ridge. Forecast called for heavy showers so YHC planned for a mix of wet and dry pain. Only sprinkling when YHC arrived at The Ridge. Greeted by @Gamma and @ScheduleC with their rucks on their back #hardcore. ScheduleC left early with some #mumblechatter about there not being enough rain for his liking. In all, 9 rain warriors from Harrisburg showed up for a beat down. Here is how it went:

Warm-up

Mosey around the ridge to front of HRHS, pass the Bull to far side of parking lot #respectTheRidge

#Disclaimer
SSH x15
Stormtrooper x15
Arm Circles (Big, small, fwd, rev)
Cottonpickers x15                                                                                                                               Burpees x5
Mosey to HRHS entrance way

The Thang

Divide into pairs (x3) and one team of three. Quick story about 300 Spartans and preparing for glory #had2BeThere

Circuit 1 – Work up to 300                                                                                                                   1 partner runs a lap around the HRHS front entrance, while other partner(s) does exercise reps. Switch and repeat until total amounts of reps are completed.

Exercises:                                                                                                                                   Merkins (x100)                                                                                                                                      Jump squats (x200)                                                                                                                            Lunges (x300)

Circuit 2  – Abs

Mosey to parking lot                                                                                                                             WWll Situps (x20 on your own)                                                                                                      Low Flutter (x40 on you own)                                                                                                       Snow Angels (x20 on your own)each arm)

Circuit 3 – Wind Sprints with exercise stations in parking lot

1st set:  Start at base line. Run to median 10 squats, run to far island 10 diamond merkins, sprint back to base line.

2nd set: Start at base line. Run to median 10 jump squats, run to far island 10 mountain climbers, sprint back to base line.

3rd set: Start at base line. Run to median 10 fwd and rev line jumgs, run to far island 5 burpees, sprint back to base line.

Form two lines and Indian run back to flag

Mary – Plank of Pain
1 minute planks
30 sec. right hand plank/ 30 sec.left hand plank
15 J-Los (In cadence #sortof)                                                                                                             30 sec of Jack Planks (Thanks @Clueless for keeping time)

COT

Moleskin
1. Thanks for coming out despite the rain and forecast for heavy showers
2. Some #mumblechatter today about upcoming trips #safetravelstoall
3. Great to see the sprint competition between @SSMinnow @HongKongPhooey @Clueless – lots of extra effort
4. Strong work by all!                                                                                                                           5. Othello shared some exciting announcements about plans for the installation of adult exercise bars. See @Othello for more details

 

 

Harrisburg, The Ridge

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