July 28th, 2016 By SunDial

9 men braved another muggy July morning for some variety, which as they say, is the spice of life. (right, Posh?)

The thang:
Run once around parking lot for warmup:
10×10 (10 exercises at 10 reps each):
SSH
imperial storm troopers
windmills
merkins
plank (hold 10 count)
mountain climber
plank jack
wide merkin
air squat
prison air squat

Get in groups of 3 for some relay races:
Set 1: Partner 1 runs down, tags partner 2, who runs down and tags partner 3 who runs down (each man runs once)
***Losing 2 groups have to do 5 burpees. Winning group takes 5 steps back to make next race more challenging.
Set 2: Same thing, but each man runs twice.
Set 3: Same thing, but each man runs three times.
Set 4: Backwards run relay – same as above; each man runs once.
***Losing 2 groups have to do 10 LBCs. Winning group takes 5 steps back to make next race more challenging.
Set 5: Same thing, but each man runs twice.
Set 6: Same thing, but each man runs three times.

“Hands of Time”
On the parking lot median/curb, do a plank/curb walk around the oval, going counter-clockwise.
Next, with hands on curb, get in “12-o-clock” position and hold, then do 5 merkins.
Then “3-o-clock” position (left hand on curb, right hand on ground) and hold, and do 5 merkins.
Then “6-o-clock” position (decline merkin) and hold, and do 5 merkins.
Then “9-o-clock” position (right hand on curb, left hand on ground) and hold, and do 5 merkins.
Repeato of plank/curb walk around the oval, but this time go clockwise once around.

Mosey over to rock pile, pick one, and partner up.
Set 1:
Partner 1: run down to blue trash can, do 5 burpees, and run back, while Partner 2: rock curls until partner gets back. Then switch.
Set 2:
Partner 1: run down to blue trash can, do 5 burpees, and run back, while Partner 2: air squats (with rock) until partner gets back. Then switch.
Set 3:
Partner 1: run down to blue trash can, do 5 burpees, and run back, while Partner 2: chest presses (with rock) until partner gets back. Then switch.

Mosey over to baseball fence for some impromptu muscle-ups – do 10 or as many as you can muster.

Mosey back for Mary:
Crunchy frog x15
Mason twist x15
LBC x15
Freddy Mercury x15

Moleskin:
1. Strong work guys, that was a smaller but fun group.
2. Please keep Phantom (from Highlands) in your thoughts and prayers. He has CF (cystic fibrosis), and a handful of Harrisburg guys posted this morning over there in support of him.
3. T-claps to those who ran pre-boot camp – Flip and Bull for sure – if I missed you, sound off below.
4. Remember to talk to Casper if you’re interested in helping Q on Saturday at Rocky River High School – F3 will be hosting a workout for about 80 soccer referees.

Harrisburg, The Ridge