June 14th, 2016 By Exit54

Seventeen PAX at the Ridge to welcome Exit 54 in his debut Harrisburg Q…

WARM-UP:

Mosey around the parking lot, alternating high knees, butt kickers, karaoke (Note: it was at this point that Sundial asked if we were doing a lot of running today.  My response: ‘not really’)

COP:

• SSH x 20 (IC)
• IST x 20 (IC)
• Windmills x 15 (IC)
• Jihadis x 5 (IC)

THE THANG:

Reverse Indian Run –

• Split into two groups
• Each group runs as a train counter-clockwise around one division of the parking lot
• Lead man sprints out ahead and around the circuit until he catches up with the train, then he joins the train and next lead man sprints off
• REPEATO until everyone got two sprints in (Note: it was at this point that Sundial reminded us I had promised a light running day.  My response: ‘well, there’s still time’)

The Suicide Circle –

• PAX circle up in the middle of the lot
• Two runners start on opposite sides of the parking dividers, and run a circle suicide (1/4 lap, turn around and go back; 1/2 lap, turn around and go back; 3/4 lap, turn around and go back; full lap, turn around and go back)
• While we had two runners doing suicides, the rest of us were alternating between straight-arm plank, mountain climbers, elbow plank, Carolina drydocks, and the occasional up dog and down dog to give your shoulders some relief
• REPEATO until everyone ran a circle suicide (Note: it was at this point that several PAX asked if we could go run the Reverse Indian Run, or do anything really as long as it got us off our hands)
• Mosey to Mary

MARY:

• In-and-outs w/hold for 2 minutes
• Alternating scissor kick w/hold for 2 minutes
• Mason Twists x 20 (IC)

MOLESKIN:

It was a fine morning with excellent turnout for my first Q at the Ridge.  The PAX seemed a little wishy-washy about how much cardio they wanted to take on today, so it worked out nicely that the 2nd half focused more on upper body – or so one might think.  Good effort by all to power thru this one.

There were two announcements –

1. F3 night at the Intimidators game is 7/13.  Should be lots of fun.  Don’t miss out, get you and your family signed up asap (see details here.  I’ll be doing this today.
2. F3 Dads Workout on 7/16.  DT and Clueless are taking the lead on this, please see one of them if you would like to help out with the workout or with the pancake breakfast afterward.

Thanks for the awesome turnout this morning, enjoy your Tuesday.

/Exit 54

 

 

Harrisburg, The Ridge

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