September 29th, 2016 By Casper

Never knew there was a National Coffee Day. Apparently, several members of the PAX were bombarded by messages this morning prior to our start also. Can’t wait for National Linguine and Clam Sauce Day. It is coming, I’m sure of it. 9 fit souls made it to this mornings beat down that went something like this.

Warmup:
Make our way through the main lot via light jog, high knees. Circle up @ entrance to stadium parking lot @ end of Raging Ridge Road by the gate for the longest time wise construction project for a 1/4 mile road extension next to the 3 years construction on 2 Harrisburg bridges.

SSH x21; IST x16, Windmill X12; Merkins x11

Count out to form groups of 3

The Thang:
2 lines of Indian Run (Odd and Even number) to entrance off Raging Ridge Road to HS front entrance. Runner 1 of group runs to sidewalk in front of building, then back, other PAX does Air Squats. Repeato for runner 2 and runner 3.

Indian run in 2 lines to HS lighted sign. Runner 1 of group runs to farthest visible light pole, then back, other PAX does Burpees. Repeato for runner 2 and 3.

Indian run in 2 lines to Middle School baseball field parking lot. Runner 1 of group runs to Middle School sign and back, other PAX does LBC’s or WWII sit ups. Repeato for runner 2 and 3.

Slow mosey to Middle School Track and Field bleachers. Runner 1 of group hops fence or runs through gate, crosses field to other side of track and then back. Other PAX members do Inclined Merkins or Dips. Repeato for runner 2 and 3.

Slow mosey to entrance of Middle School baseball field parking lot. Runner 1 of group runs to closest Middle School lot school bus and back, other PAX does jump squats. Repeato for runner 2 and 3.

Indian run in 2 lines to HS lighted sign. 6 burpees on your own.

Slow mosey to HS front entrance road, 12 Airsquats, 12 jump squats on your own.

Indian run in 2 lines to end of Raging Ridge Road where the longest times 1/4 road project is going on. 7 Diamond Merkins and 7 Wide Merkins.

Skip back to cars for Mary.

J Lo x16 (Bull), W x16 (Othello), Crunchy Frog x16 (Solo Cup)

COT

Moleskin:
1. A privledge for the opportunity to lead such a fine group today.

2. Lot of chatter and laughs talking about coffee and donuts.
3. Clueless’ 8 week speed up your mile time challenge will start Tuesday, October 9th @ 5a. Expectinga great turnout!
4. Doesn’t seem it, but we covered over 2 miles in addition to building our core.

5. Golf is deceptively simple and endlessly complicated.
What other people may find in poetry or art museums, I find in the flight of a good drive. I have a tip that can take five strokes off anyone’s golf game: it’s called an eraser. – Arnold Palmer

Harrisburg, The Ridge

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