March 22nd, 2016 By Helga

Under the light of a full moon, 15 mighty men of Harrisburg conquered the frost-laden ridges at Hickory Ridge HS. Temperature seemed to be dropping when YHC arrived this morning to the Ridge. Much respect @ScheduleC @Kojak and @Gamma for waking much earlier for their #rucksack workout. Gamma stayed around for the bootcamp pain. YHC borrowed (or stole) from @Duece and @ScheduleC’s past workouts. Here is how it went:

Warmup

Mosey around the Ridge to middle parking lot
#Disclaimer
SSH x20
Imperial Stormtrooper x15
Cotton Picker x15
Windmill x15
5 Burpees OYO
Short mosey to the Ridge

The Thang

Pax divide into pairs/triples. Face the Ridge. Perform exercise reps at base of Ridge. Run to top of Ridge for 12 to 1 ladder of Merkins. After set of Merkins, run to bottom of the other side of Ridge for new exercise. Once one pair finishes their Merkins set the next group goes.

Jump Squats
WW II Situps
Lunges
Crunchy Frog (Thanks @BigBird for suggestion to go to teams of 4 and 3. That is how we finished the rotations)
Smurf Jacks
Mason Twist
Plank Jacks
Low Dolly
Carolina Dry Dock
Freddie Mercuries
Burpees
Plank
Air Squats

Form 2 lines – Indian Run to Driving Range Ridge

Stay in teams of 4 and 3 for combined team exercises:
100 combined Diamond merkins while partners bear crawl uphill for 15 jump squats
200 combined LBC while partners bear crawl uphill for 15 jump squats

Form 2 lines – Prisoner style Indian Run to the end of football field driveway then Jailbreak to the flag

Mary

Low Flutter – x20

COT – Prayers for people of Brussels and Belgium after the horrific bombings there today. Also praying for a speedy recovery for HoneyComb’s ankle.

Moleskin:

1. Strong work by all today. Pax had a great push and much respect for the ridges. YHC learned that if you don’t respect the Ridge, you can easily slip and end up on your six – happened once!
2. Much respect to @HoneyComb for #noquit even after turning his ankle. Hope to see you out in the gloom again soon brother.
3. Remember that the Harrisburg 5K is on  April 9
4. F3_Meca Dads is also on April 9 at 9:00AM at Davis Lake – for details, visit: http://f3nation.com/2016/03/18/f3-dads-bring-the-little-tacos/
5. F3 MeCa Volunteer Day at the Wings of Eagles Ranch is on Sat., April 16 – for more details, visit: http://f3nation.com/2016/03/15/f3-meca-volunteer-day-wings-of-eagles-ranch-preblast/
6. If I missed anything, please sound off in the comment section below:

Harrisburg, The Ridge

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