June 2nd, 2016 By Clueless

18 Strong F3 Brothers got their Squerkin Hillbarrow on at #TheRidge this fine morning. When one F3 brother says we did something that sucked this morning, YHC takes special note… because who doesn’t want to share in the suck!?! Thanks to the #Isotope crew for that one. Join that up with some late workout fog… or velvet fog, if you will… and all is well. Here’s how things went down (and up)…

Warmup: Mosey, #Disclaimer – “It’s going to be hard, so modify as you see fit”, SSH IC x15, IST IC x10, Windmill IC x10, Merican IC x10, Mosey

Thang:

• Squerkin Hillbarrow climb down 10 to 1 — Partner 1 – Merican x10 while Partner 2 holds Partner 1’s ankles in wheelbarrow position, after 10 Partner 1 Mericans, Partner 2 does 10 Squats (still holding ankles), Partner 1 wheelbarrows down hill and back up hill… switch Partner positions and do 10 again. Rinse & Repeat, reducing reps by 1 each time both partners complete their respective sets.
• Modified Relay Race — split into teams of 3. Sprint races. ‘Winning’ team gets 5 Burpees, ‘Losing’ teams get 10 Burpees. Repeato 3 or 4 times with fastest team(s) moving back a few parking spaces to even things out. Finish it off w/ backwards sprints.
• Ridge Ladder Down — 10 Air Squats at bottom, backwards run up Ridge, 10 step back lunges at top. Climb down 1 rep each set… go until time for #Mary.

Mary: W IC x15, Alt Toe Touches x10 each way OYO, Superman pulses IC x10, Rocketman pulses IC x11 (11 for @SoloCup)

COT, BOM

SquerkSkin:

1. Outstanding effort and push by the PAX this morning! Thanks for the opportunity to lead.
2. Those Hillbarrows got tougher with each trip down and back… as @Othello pointed out, you could feel it through your entire core. Good stuff!
3. #TClaps to those early runners logging BRR training mileage
4. Bear this weekend. Clown car(s) at new Harris Teeter at 5am
5. 3rd Anniversary workout at the #Railyard for non-Bear folks. @SoloCup and @Escalade on Q.
6. F3 Harrisburg family cookout at @Gamma’s place
7. Intimidators F3 night coming… July 20th. @DickTracy heading things up. More to come.

Keep Pushing – Clueless

 

Harrisburg, The Ridge

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