May 31st, 2016 By Tumbler

Nine brave and now stronger men, entered the Ridge to play in the Sand.

Mosey around the first parking lot, adding a little defensive slide only to return to where we started.
#Disclaimer

Warm-up
SSH X 15
Windmill’s X 10
Apollo Ohno’s X 20 OYO

Grab a sand bag and mosey to the other second lot
Form teams of two.
Round 1
P1 Farmer carried the sandbags to the First Parking lot line, 10 X Chest Presses and sprinted back to partner.
P2 did LBC until the partner returned
P2 Then sprinted to the sandbags, Farmer Carried to the next line, 10 X Chest press and sprinted back.
P1 did LBC unti P2 returned.
Repeat to the end of the parking lot and back.

Everyone gets there own sand bag to complete
10 X Merkins then 10 X Derkins
10 X Curls the 10 X Tricep Extensions
10 Goblet Squats.

Round two
(same format as above) Except P1 does Bent over rows
P2 sprints down with P1 and then back to wait for their turn.
Repeat to the end of the parking lot and back.

Everyone get their own bag
10 X Diamond Merkins then 10 X Derkins
10 X Curls, 10 X Should Press, 10 X Tricep Extensions

Back to the other lot and Circle up for Mary
15 X LBC (w/ sandbag)
15 X The W
15 X Low Flutter with press
15 X Rosalita
15 X J Lo (Schedule C)
15 x The Squirm (Othello)
10 X Russian Twist (Clueless)
Plank with Sandbag

COT (Dick Tracy)

Moleskin
1> Thanks for coming out today and working hard. Sorry you got a little Dirty Schedule C.

2> The Bear, June 4 2016. Start time 6:00 at Brawley Middle School. http://f3nation.com/2016/05/06/thebear2k16-racecity/

3> If you have not already, RSVP for the 4th Annual F3 Harrisburg Cookout. Water Games for the kids included.

Tumbler

Harrisburg, The Ridge

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