May 9th, 2017 By FlipPhone

16 men came to #TheRidge to get a little stronger and accomplished their mission.  A little pain and dedication can achieve great things.  This last weekend the MECA team won the TimeLaps at the White Water center.  A few of the MECA pax finished the Healthy Eating challenge and lost >20 pounds.  Big things can be accomplished with a little pain, some dedication, and help from your brothers.

Today’s workout went like this.

Mosey to the parking lot near the fields.

Warm Up

SSH x 16

IST x 15

5 Burpees on your own after BurVegas got there

Windmill x 10

The Thang

Bear Crawl Suicides

• Bear crawl to a line, 5 Body Builders
• Run back
• Repeato three lines worth

Wheel Barrel Suicides

• Wheel barrel to the line
• 10 air squats
• Other partner wheel barrel back
• Repeato three lines worth

Mosey to the Wall

People’s chair with Air presses x 10

Balls to the wall with Hip Slaps x 10

Decrease by 2 until we get to 6

Mosey to the picnic tables

Now we start the arm work

Merkins, Dips, Derkins x 14, 12, 10

YHC only finished the set of 12, this was a bit ambitious at this point in the workout

Leg Work

Step ups, box jumps, air squats x 14, 12

Mosey around the school back for Mary

Mary

LBCs x 15

Low Flutter x 20

Squirm x 15

1 minute elbow camel plank

Announcements

F3 Harrisburg is going through leadership changes.  We need people to step up and own a workout.  You would take responsibility for finding a Q for that workout each week.  Step up and help out.  You won’t regret it.  Respond to Gamma’s email, if you can help.

Moleskin

Strong work by Solocup finishing that Wheel Barrel.  Three lines of that is no joke.  #Strong.

Good to see WildCat back out and getting stronger.

YHC is mostly recovered from recent sickness, but not strong enough to keep up any #mumblechatter today with that workout.

T-claps to SS Minnow and the rest of the MECA team for winning the TimeLaps.

T-claps to SoloCup and the others that completed the Healthy Eating challenge.  That’s real self discipline.

Harrisburg, The Ridge

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