June 9th, 2016 By FlipPhone

15 of Harrisburg’s finest came to experience a small portion of the #Bear2k16 and are stronger for it.  The workout went something like this.

Mosey around parking lot to parking lot near soccer field

#Disclaimer

Warm Up

• 10 Burpees on your own – start this out right!
• SSH x 15
• IST x 20
• Windmill x 12
• Circle Mercins up to 5

The Thang

• Partner up
• Ladder start at 5 up to 25
  • Partner clap sit ups
  • Run to opposite side
  • Hand release mercins
• Ladder start at 15 down to 5
  • Partner clap sit ups
  • Quarter turn jump squats

Mosey to “cones” in the parking lot

• Burpee broad jump long sides
• Bear crawl small sides
• Two laps for everyone

Mosey to soccer field

• Tunnel of Love – everyone goes through twice
• 20 mercins
• Duck walk 1/2 way across field
• Bear Crawl 1/2 rest of the way
• 20 jump squats
• Next exercise is … wait … forgot about the Hill workout

Mosey to Hill

Ladder on the Hill

• 7 Burpees at the bottom
• Quadraphelia up the hill
• Crab crawl down the hill
  • @Othello pointed out that at #Bear2k16 we did squats at the top – let’s add it in!
• 10 air squats at the top each time
• Decrease by 1 Burpee at the bottom and repeato until Mary

Mary

• Superman pulses – 20 OYO
• 1 Minute plank … stupid watch!  YHC should have brought the backup.  Thanks @Clueless for filling in
• LBCs x 20

Announcements

1. F3 Dads “Field Day” Beatdown this Saturday at Tradition AO,  7:00-8:00am
2. F3 Dads in Harrisburg is now July 16th (not July 23rd that was previously mentioned)
   • @Clueless is leading pancake breakfast – see him for details on supplies
   • Qs & Co-Qs needed for the workout.  Speak to @Clueless
3. Starting  6/29 (and continuing the last Wednesday of every month) we plan to move the starting point for #RoadWarrior to The Abbington Neighborhood Pool House (hereish) to run French Fields Road.  All PAX are welcome and #NoManLeftBehind
4. F3 Night at the Kannapolis Intimidators Wednesday, July 13th: Details 
5. You should be at #WhiteLighting if you’re not posting at #ElDorado or doing a Hill Run on Mondays (The Race Track)

COT

Moleskin

• Great work today guys!
• Strong work today in our partner workout @BearClaw!
• We saw some cool different ways of doing stuff at #Bear2k16.  Definitely recommend it for next year.
• Unfortunately … or fortunately, we couldn’t get the 6x6s from the band tower this morning.  Next time …

 

 

Harrisburg, The Ridge

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