June 13th, 2017 By Dick Tracy

13 PAX showed up this morning at The Ridge for what was understood to be a #lightimpact workout.  Boy, were they wrong.  Sorry, @Gapper.  It was a #smokescreen.

 

Warmup

10 x SSH IC

10 x IST IC

10 x CP IC

30-second Stretch OYO

 

The Thang

Mosey to tennis courts; Partner up x 2

1) Suicides x 3

Between – Squats, LBC, Hello Dolly

 

2) Divide the PAX in half – Tennis court round race

Winners do jump squats, losers do pushups

Mosey to stadium

 

3) Stadium stair runs x 5, 3 sets – Up and downs with partners

Between – Inclines, Declines, Step ups

<Insert @SoloCup #fascist comment here)

Mosey to practice field

 

4)  Team-up tire flips race with advantage

Large, Medium, Small – flapjack on the way back

 

5) Jailbreak to Mary – Fast, Faster, Fastest

5-Mississippi advantage for each of first two groups, make it to The Flag any way possible

 

Mary

10 x LBC

10 x Crunchy Frog (@SoloCup’s jam and a tip to his new Master Q title)

1 Min. High Plank

 

Moleskin

1) Excellent work by the PAX today.  No retreat, no surrender.  It is an honor to lead you for today.

2) HEC starts next week.  HC here.

3) Q School on Saturday, followed by History of F3 with @Gamma and on-site #coffeeteria

4) Buy your The Ridge t-shirts here.

5) 5th Annual F3Harrisburg Family Cookout – RSVP here.

6) Keep HCing.  Keep posting.  “The heart of a champion is made not on the fields of battle, but rather in the preparation for war.”

Verse of the day – Isaiah 40:31: “(T)hose who hope in the Lord, will renew their strength.  They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.”

Harrisburg, The Ridge

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