February 22nd, 2018 By Gapper

15 men came to the Ridge for a workout honoring Jerome Gonzales, PATHFINDER Roster 14-199, who tragically died during the Joe Warner Bragg Heavy on February 17, 2018. This workout is a non-ruck simulation of the beginnings of that event.

WARMUP

• Side straddle hop x10
• Imperial storm trooper x10
• Merkin x10
• Air squat x10

WORKOUT

• Run 1 mile
• Mosey to portico
  • Merkin – AMRAP two minutes
  • WWII Situps – AMRAP two minutes
  • Box jump or step-up – AMRAP two minutes
• Leave portico & mosey to practice field
  • 10 burpees
  • Team tire flip to end of field
  • 10 burpees
  • Team tire flip back to start
  • 10 burpees
  • Bear crawl half length of field then sprint back
  • Crab walk half length of field then sprint back
• Mosey back to launch point

MARY

• 10 Turkish get-ups
• Crunchy Frog x15 (Solo Cup)
• Box x15 (Kojak)

MOLESKIN

• It was an honor to do this honoring the memory of a GRT who is gone too soon. Remember to treasure every day. RIP Jerome Gonzalez.
• Good work out there by all. Lots of groaning & grunting under the portico as everyone really pushed for AMRAPs.
• Mark your calendars for April 14 for the Harrisburg 5k with Speed for Need at 8am and a special F3 workout on site at the race from 6:30-7:30. Preblast here, and Solo Cup is looking for co-Q’s to help lead that workout.
• Also mark your calendars for April 21 and the Operation Sweet Tooth 8k. That night is also game night at the orphanage. See Kojak for more into or to HC for either of those events.
• Today’s workout was brought to you by the word portico (“a porch leading to the entrance of a building, or extended as a colonnade, with a roof structure over a walkway, supported by columns or enclosed by walls”). #TheMoreYouKnow

Harrisburg, The Ridge

---