November 1st, 2016 By escalade

12 men posted in the gloomy mist for a beatdown at the Ridge today.

Here’s how it went:

• Mosey around the lot to warm up circle.
• 25 SSH
• 15 Imp Storm Troopers
• 10 Windmills
• 25 Mtn Climbers
• 10 Merkins
• Weave through lot defensive slide

To the wall.

• Peoples Chair with 10 air presses.
• Balls to the Wall
• Peoples chair.

Around the building to the benches.

1 – 7 Ladder

• Step Up’s
• Decline Merkins
• Incline Merkins

7 – 1 Ladder

• Declines
• Dips
• Box Jump

Run back to field for a Sniper run across the field to parking lot.

in the parking lot:

• 1 Burpee 50 yd Sprint
• 2 Burpee 50 yd Sprint
• 3 Burppe 50 yd Sprint
• Rinse and repeat to 10 Burpees.

Mary:

• 15 Reverse Crunch
• 4 homer to marge
• 10 Crunch Frog
• 10 Mason Twist
• 14 Squirm
• superman banana
• 1 min plank.

COT

1.   It was great to be back in the gloom.    Thanks for letting me lead!
2.   T-Claps to everyone that made it out for the early run.

YHC  –  Escalade.

 

 

 

 

 

Harrisburg, The Ridge

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