September 13th, 2016 By SS Minnow

Ten men came to The Ridge in the gloom for some sweat and YHC tried to oblige like this:

Mosey through parking lot with butt kickers and high knees

Warm-o-rama

Side Straddle Hop x 15, Windmill x 10, Merkins x 10, Mountain Climbers x 10, Imperial Storm Troopers x 10, Burpees x 5 OYO

Mosey to far end of practice field behind school

The Thang

Ascending Ladder: 2, 4, 6, 8, 10, 12, 14, 16, 18, 20 each of the following 5 exercises

• Merkin
• Mountain Climber
• Air Squat
• LBC
• Burpees

Run to the front of the school and touch the Raging Bull then return to same location by going through the gate at the end of the parking lot..

Start the ladder again until everyone has finished the run

Descending Ladder: 15, 10, 5 each of the same 5 exercises

 

• Merkin
• Mountain Climber
• Air Squat
• LBC
• Burpees

Mosey to Mary

Mary

LBC x 30, Pretzel Crunch x 10 each side

Stretch: single leg stretch, quad/hip flexor stretch, cross-legged lower back/glute stretch

Moleskin/Announcements:

Thanks for the opportunity, men and for bearing with me through the not-so-clear instructions.

Very strong work, men. You did lots of reps of those five exercises.

I didn’t realize how far that the raging bull was from the practice field. With the return route, it turned out to be a nice little mid-workout run.

Great to hear from first-time BRR runners Big Bird and Swami that they would do it again – #F1 &  #F2

Wings of Eagles ‘Upper Body Double Down’ opportunity on Sep 24 – This is being publicized throughout MeCa. It’s an opportunity to provide needed help for WoE and to get some fellowship time in with Harrisburg and other MeCa Pax.

Preblast: http://f3nation.com/2016/08/20/dont-let-anyone-kick-sand-in-your-face/

Final F3Dads Workout of the summer will be hosted by Highlands on Sep 24 at Mallard Creek Park at 0700

“Pain is weakness leaving the body” – ISI

 

Harrisburg, The Ridge

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