February 16th, 2017 By Kojak

In the South the saying is “if you don’t like the weather just wait a couple of days and it’ll change”.  8 of the bravest from Harrisburg came out on a “cold” winter morning to see what fun we could have at the Ridge.  It went like this…………….

 

10 Burpees OYO to start off

 

Mosey to other side of lot

 

Disclaimer

 

WARM-UP

IST x 15

10 Hand release Mericans OYO

 

Mosey to Tires

 

Partner up and pick a tire

-Partner #1 wall planks against the building while partner #2 does 5 tire flips, backward runs to other side of the field and then runs back and trades with #1.  Keep flipping until one team’s tire reaches the other side of the field.

-Same as above but people’s chair with air presses replaced the wall planks.  We flipped the tires back toward the building but had to cut it short because YHC still had some plans to get to.

 

Mosey to the rock pile and pick a rock friend.

-At the picnic tables do dips, squats, and diamond Mericans with your rocks.  Start with 2 reps and increase by 2 reps each set up until 10 reps.  In between each set run, minus your rock friend, to the end of the sidewalk and back.

 

Return the rocks

 

10 Burpees OYO

 

Mosey back for Mary

 

MARY

-Superman OYO x 20

-Flutter kicks x 30

-W’s x 10

 

Count-off(that comes first BearClaw) and Name-o-rama

 

ANNOUNCEMENTS

-Possible event coming up at the Church of God Children’s Home in March so keep an eye out for info from Flipphone.

 

COT

 

MOLESKIN

-Sorry Casper but YHC tried to give you enough time to swoop in but the crew got restless and we had to mosey off.

-Solo looks stronger out there, it must be the early BRR preparation.

-I heard Diesel grumbling about the running but he seemed to be out front in most of the running stuff that we did???  Strong work.

-Sorry Flip about the sweatshirt but I did give the disclaimer that we might get dirty so I’m covered.

-Gapper came up with some great ideas for the tire portion of the workout so make sure you add those to your Weinke the next time you Q.

-Props to BearClaw for picking the biggest tire in the bunch and just doing work with it and not complaining, unlike his partner……………………………….Flipphone

-Good tire choice by my partner Othello.  I’ll just leave it at that.

-Prayers out to our F3 brother DipStick from GrandStrand.

 

 

Harrisburg, The Ridge

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