February 23rd, 2017 By Gamma

11 posted at The Ridge this morning, including our prodigal son, Ribshack. Combining his visit with Clueless back in action, Banjo Boy fartsacking, Casper coming in hot, Solo Cup avoiding Ribshack, Sun Dial being dragged to the AO (just to name a few), all seemed right in the world. Only thing missing was Bull strolling in to the workout after a casual 14 miles.

#Disclaimer…was attempted

After some high knees in place, start moving towards Heartbreak Ridge with Frankenstein Walks, Slow Walking Lunges and Power Skips, then made our way over to the Middle School, stopping for….

1st intersection: Plank Jacks x15
2nd intersection: Hand Release Mericans x10
HRMS sign: Al Gore, with Overhead Claps x15
Bus lot: 1/4 Turn Jump Squats x5
Car lot: CDDs x10

Mosey over to the main drive.
Starting on one side, Bear Crawl across to the other curb, 10 Mericans, Backward Lunge Walks back to the other side, 9 Mericans, Bear Crawl across to the other curb, 8 Mericans….down to 1 Merican

To the previously unused (I think?) hill along Hickory Ridge Road
1 Burpee at the bottom, 1 Burpee at the top
…up to 7
7 Jump Squats at the bottom, 7 Jump Squats at the top
…down to 1

Slow Indian Run back to the cars (maybe 1/2 mile), 1 Merican on the back, then sprint to the front.

Mary
LBCs x30
Flutter Kicks x35
The Squirm x25
Reverse Crunches x20
Mason Twists x15 (Dick Tracy)
The W x15 (Kojack)
Plank Jacks x15 (Ribshack)
1 minute of low back stretches (Clueless)

Announcements
1. Please pray for Dipstick and his family in SC, as well as the Healy family here in Harrisburg.
2. Work continues at Wings of Eagles this Saturday. Come out if you can to help anytime between 9am and noon.
3. Flip Phone and Kojack are coordinating a follow-up visit to the COG Orphanage on Saturday, March 18th. See the preblast for details on how you can help make a difference in these kids’ lives.

Moleskin
1. Thanks for coming out. Warmer and more humid than we’ve gotten used to….getting close to Starsky temperatures!
2. Ribshack: “This is dumb.” Me: “Wait, it’s going to get dumberer.”
3. Pro-tip: gloves help protect your hands from pricklers on the ground….but when you wipe the sweat off your face, use the back of the glove, not the front.
4. Tclaps to Gapper for sporting the ruck. He says he miscounted some reps, but the extra 30# makes up for it.
5. Sun Dial may have gotten the first police escort to a workout….hopefully the cuffs weren’t necessary. But seriously, tclaps to Kojack for holding a brother accountable. If you know someone is struggling to make it out but needs it, stay on them, even offer to pick them up. #ISI
6. Shock quote of the day comes from Diesel: “I’d rather be running”
7. Last but not least, for those keeping track at home, 22 days ’til St. Patrick’s Day.

Slainte!
Gamma

Harrisburg, The Ridge

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