February 1st, 2018 By Helga

18 F3 brothers chose the #RedPill this morning to ring in the month of February. Pulling in to the parking lot around 5:25, YHC was impressed that almost a dozen PAX were ready to go. Great to see on the 4th day of IronQ #StrengthInNumbers. Here’s how the Rampin Ridge workout went:

Mosey to the entrance of parking lot

Warmup

#Disclaimer

SSH x20 IC

Imperial Stormtrooper x20 IC

Windmill x20 IC

The Thang

Mosey to the back of the middle school — stop at each street light for some M&Ms

1st Streetlight: 10 Merkins & 10 Mountain Climbers OYO

2nd Streetlight: 20 Merkins & 20 Mountain Climbers OYO

3rd Steetlight (by middle school): 30 Merkins & 30 Mountain Climbers OYO

4th Streetlight:  20 Merkins & 20 Mountain Climbers OYO

5th Streetlight (by the middle school’s gravel path): 10 Merkins & 10 Mountain Climbers OYO

Mosey to the ramp at the back of the middle school

5 Burpees OYO

Count off by 6s and divide into teams of three. Face the ramp.  1st pair quadrophelia halfway up – shout “Go” to the next  group. 1^st group sprint to the top start new exercise. Everyone continues the same exercise until last group makes it up.

Down the ramp – Lunges halfway. Then shout “Go”. Sprint rest of the way.

Ramp Bottom/ Ramp Top

Air Squats / WW II Situps

Plank Jacks/ Freddie Mercuries

Carolina Dry Docks/ Mason Twist

Jump Squats/ LBCs

Yurpees

2 lines – Indian Run  back to Hickory Ridge parking lot

Jailbreak to Flag

COT

Moleskin

1. Excellent work by the PAX! Great to have @RibShack and @AstroVan join us from the Tradition AO! Strong work by @TarTar and @TimBits — good to see you both return to the gloom!
2. Remember Frost Bowl is this Saturday @HarrisburgRailyard at 7am. Bring your 2.0s and practice up on your punting!
3. HC with @SS Minnow for the Feb. 10 Wings of Eagle service project.
4. Harrisburg 5k/10k is April. This is a SpeedForNeed event so we need Pax support. See @Gapper for details.
5. Operation Sweet Tooth Inaugural race is coming on April 21. Details are at this link.
6.  Still looking for runners/HCs for the Time Laps and BRR.  The Time-Laps 24-hour Relay Race deadline is coming up. The race takes place on May 4th/5th at the White Water Center and @Escalade needs HC’s for the 12 man team. More details Here! And the Blue Ridge Relay deadline is also coming up fast!  Talk to @FlipPhone  about this soon.
7. Check Slack for an upcoming  F3 Night at the Charlotte 49ers basketball game at the Halton Arena on Saturday, February 17th, at 7pm. Here’s the link for tickets:
   https://www.fevo.com/edp/Charlotte-49ers-vs-UTSA–F3-Night-SYTt5vTX

Harrisburg, The Ridge

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