March 19th, 2018 By Wexler

8 men journeyed out this morning (despite the forecast for rain) to do a little Hill work. 

Why, you may ask?  Because it was there!

 

Warm Up
:

Mosey about 12 feet to lower hill:
Disclaimer
SSH x20
IST x15
Windmill x15

 

The Thang:

• 20 Decline Carolina Dry Docks
• Run up the hill
• 20 Inverted Rows (I remembered the name!)
• Run down the hill
• Repeato @ 15, 10, 5

Mosey over to the big ramp where Q marked out 6 lines going up the hill.

Bear Crawl Suicides

• Bear Crawl to first line
• 10 incline Plank Ins
• Run up the hill
• 10 Squats
• Run back to previous line
• Repeato all the way up the hill

Quadraphilia Suicides

Starting at top of the hill

• Run down to the bottom
• 5 Decline Merkins
• Quadraphilia all the way back up the hill
• 10 Squats at top of the hill
• Run back down to the next line
• Repeato until back at top

10 SSH on your own

Side Shuffle down the hill switching sides at each line

• Lunge Walk to first line
• 10 Incline Side Squats
• Side Plank Walk up the hill to next line
• 10 Side Plank jumps
• Switch back and forth between exercises up the hill (Flip Flop sides for the plank walk/Side Squats)

Side Shuffle Down the hill switching sides at each line

Mary (all facing uphill):

• Decline W X15
• Decline LBC X20
• Decline Low Flutter X 20
• Decline Pretzel Crunch X 15 (each side)

COT

Announcements:

• Spartan race coming up April 7th & 8th.  A lot of Pax launching on Sunday Morning.  Sign up under the ‘F3 Harrisburg’ Team and talk to @Clueless or @Kojak for info.
• Harrisburg 5K is 4/14.  This will be our first SpeedForNeed event of 2018 so lets post a strong showing for the home town.  Details here.  There will be a beatdown before the race at the Town Center starting at 6:30am (instead of the rail yard)
• Operation Sweet Tooth is having their Christina Latini 8k/2Mile walk on April 21st.  Details Here!
• Orphanage Game Day time changed to 2pm on 4/21.
• Congrats to all the Ruckers!

Prayer Requests:

• Special Prayers for @FlipPhone’s Uncle and entire family.
• Special Prayers for @Posh’s dad
• Special Prayers for @Starsky’s friend who just lost their daughter to Cancer
• Special Prayers for @Turbine’s Father in Law who is moving into Palliative Car for his battle with Cancer
• Special Prayers for @Turbine’s son’s 21 year old friend who is just starting his treatment against Cancer.  Give it Hell Matt!
• #Cancersucks!

Great work out there everyone!  Way to push it out and great job picking up the six.  Thank you for playing along with the Hill/Decline theme.

As always, thanks to all for coming out, pushing me, and allowing me the opportunity to lead!

Quote of the Day:

“No one can make you feel inferior without your consent.”  – Eleanor Roosevelt

Harrisburg, The Dawg House, White Lightning

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