May 2nd, 2017 By Gamma

With 5 more rolling in at 5:29:45, a total of 16 posted at The Ridge this morning. I’d say calling everyone out on Slack may have made an impact, but these 16 would likely have posted anyway….at least I succeeded in keeping away a certain purveyor of pork products. The rest only have to answer to themselves, but in case they’re curious, here’s what they missed:

Warm-up
Start towards the school with High Knee stretches and Toy Soldiers, then mosey to the drop-off circle.
SSHs x5
Mericans x5
SSHs x10
Mericans x10
SSHs x15
Mericans x15
SSHs…(hold that thought)

Main Event
At the portico, 3 rounds of:
20 Dips
15 Jump Squats
10 Diamond Incline Mericans

Mosey around to the Great Wall
Donkey Kicks x20
People’s Chair w/Air Presses x20
Donkey Kicks x15
People’s Chair w/Air Presses x15
Donkey Kicks x10
People’s Chair w/Air Presses x10
Donkey Kicks x10
People’s Chair w/Air Presses x10

Pair up
P1 sprints across the field and back while P2 does WWII Sit-Ups. Continue until the team reaches 100

Out to the lot for 2-Line Suicides
Sprint 2 lines, 5 Burpees
Backward Run 1 line, 5 Burpees
Sprint 2 lines, 5 Burpees
Continue across the lot. When you finish, Backward Run across the entire lot, then sprint to the #six and continue with them until all are done. Everyone got at least 40 Burpees with the leaders getting some extra.

Over to Heartbreak Ridge
5 to 1 ladder, Hand-Release Mericans at the bottom, Jump Squats at the top

Circle up to finish the warm-up
SSHs x20
Mericans x15 (when the arms gave out)

Mosey back to the cars.
Mericans x5 (just felt incomplete)

Mary
LBCs x20
Reverse Crunches x20
Pretzel Crunches x10
Flutter Kicks x30

COT

Moleskin
1. Thanks for posting this morning. You guys are the reason I get up at 0-dark-thirty, and my life has significantly changed for the better because of you.

2. Tclaps to Bull, Sid Vicious, Clueless and Big Bird for the pre-workout runs. Strong napping skills by Othello as well.

3. I guess the slumber party forgot to set an alarm.

4. Good to see Grid Iron make it up this way again, even if it was just to avoid the soccer-armed runners down south.

5. I may have promised Tumbler no running, so as we headed out to the parking lot and he ask where I was going, I said “far away from you because you’re going to want to punch me.” He responded: “I already do.”

6. Only Starsky gets a Knight Rider rental car.

7. Anyone else a little concerned when a school bus driver parks their car on the sidewalk?

Announcements
1. As you may know, we owe our roots to the Highlands AO, which launched on May 8, 2012. They’ll celebrate their 5-year anniversary this Thursday, 0530 at Highland Creek Elementary. We’ll still work out at The Ridge, but if you can make it up that way, you won’t be disappointed.

2. If you’re called to leadership, please respond to Sunday’s e-mail regarding workout owners. BurVegas had a great idea to get together those who step up and those who just want to hear more about it. Look for details soon, but thinking a quick happy hour or coffee.

Pax tibi,
Gamma

Harrisburg, The Ridge

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