June 28th, 2016 By Colonel Mustard

17 hard chargers from Harrisburg joined at #theRidge for a humid beatdown. Wasn’t a lot of chatter from the men of Harrisburg but that’s the norm as them men come with an “all work and no play attitude”.

Grab the flag and mosey over to the area near the tennis courts.

COP:
SSH x20
IST x20
Mountain Climbers x10
Merkins x10

Mosey down to the soccer field and grab a rock
Make your way back up the hill and circle up

Rock Curls x10
Rock Squats x10
2 Sets
Rock Chest Press x10
Skull Crushers x10
2 Sets

At the Picnic Tables perform the following:
Rock Step Ups x20 (10 each leg)
Merkins x10
4 sets

Partner Up for the following:
P1 stays at home and performs squat rock overhead press (do a squat and at the top do a rock overhead press)
P2 will run 50 yards to trash can, perform 5 burpess and then run back and switch with P1
3 sets

Partner up for the following:
Partner Derkins x12
LBC x20
4 sets

Circle of Rock Pain:
Tri Extentions x12
Sumo Squats x15
2 Sets

Mosey back to rock pile and unload your rock

Line up for Indian Run – Last two guys will perform 5 merkins and race to the front

MARY:
Reverse Crunch x16
Low Dolly x16
WWII Situps x12
Plank Jack x20

Sweaty Man’s Moleskin:
– Always good to see the men of Harrisburg in the gloom. Not a whole lot of #mummblechatter out of this bunch but I like the drive and determination.
– I think I visited that rock pile about 2 years ago when I Q’ed so I thought it would be great to visit it again. Nothing changed, still solid rock.
– Sounds like there is a run tomorrow with some hills. Look for the #PB by @Solocup.
– Don’t forget about the @F3MECA night at the Intimidators Game in July. #PB is live so get involved and join your F3 brothers and families for a fun night of 2ndF.

Harrisburg, The Ridge

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