Strength then Cardio

May 3rd, 2016 By FlipPhone

11 of Harrisburg’s finest didn’t let a little sprinkle keep them in the fartsack this morning and are stronger for it. The workout went something like this.

Warm Up

Mosey to other side of parking lot
#Disclaimer
SSX x 20 in cadence
IST x 15 in cadence
Windmill x 12 in cadence
Mountain Climber x 15 in cadence
Mercins x 12 in cadence

The Thang

Strength

1 minute drills to exhaustion with good form

Mercins
LBC
Air Squat
Low Flutter
Lunge
Plank – on elbows PAX!

2.5 rounds of this. Stopped the third round to make time for cardio.

Cardio

Run two laps around the school
Single line Indian run long route around the parking lot to hill
At the hill, 5 burpees at the bottom, 10 SSH at the top

Mary

Standing quad stretch – balance on one leg then flapjack
Plank position calf stretches
LBC x 20 in cadence
Crunchy frog x 20 in cadence

Announcements

Exit 54 invited everyone in Harrisburg to Concord Happy Hour Thursday night @ 8 PM. Cabarrus Brewery Company (329 McGill Ave NW, Concord, NC 28027 – cabarrusbrewing.com).

COT

Moleskin

Good meeting @BillyGoat for the first time.
TClaps to @Bull for several pre-workout miles.
Strong work out there by everyone.
Looks like May has lots of Q spots open. Sign up! http://www.signupgenius.com/go/10c0945afa92ea1f94-f3harrisburg

Harrisburg, The Ridge

6 Comments on “Strength then Cardio”

Exit54 May 3, 2016 at 9:16 am

Thanks for passing along the F2 invite, Flip. I hope some of you can make it out on Thursday night. We should be there from 730-8ish until 10ish.
FlipPhone May 3, 2016 at 9:32 am

Great work today guys. #F3Strong Aye!
Billy Goat May 3, 2016 at 9:54 am

@FlipPhone, thanks for the lead.

Good to be back after 6 months. To quote @SweeperBoy: “Is there a term for when you are a Kotter but it really feels like being a FNG? (good to see the Pax again)”

Fitting though @Gamma….first time back in some time and it rained, much like the first Harrisburg launch and my F3 start in June of 2013 when it rained half way through and didn’t stop until we were done.

Gamma May 3, 2016 at 9:05 pm

@BillyGoat – great to see you out again. I do remember that first day. Not sure if it was you but I also remember an FNG asking me what we do when it rains. I said “we get wet.” He smiled and pushed on.
SoloCup May 4, 2016 at 6:58 am

I hate I missed a @BillyGoat sighting.

Billy Goat May 4, 2016 at 9:13 am

@Gamma…looking back, 8 FNG’s for launch so I have a 87.5% chance of not being the one who said it….I like my odds, ha!

@SoloCup…see you next week?

Comments are closed.

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