April 10th, 2018 By Gamma

8 found their way out to The Ridge, including one of Harrisburg’s prodigal sons returning from what sounds like numerous wit-sec relocations.

0530 We start the warm-up as Solo Cup rolls up
0532 Solo Cup gets out of his car
0533 Solo Cup does a warm-up squat

For the rest of us, it started like this:

SSHs x20
Hand Release Mericans x15
Air Squats x10

Short mosey to the next lane, emphasis on short. You’re welcome
Burpee Broad Jumps to the first island
Walking Lunges to the second island
Burpee Broad Jumps to the third island
Walking Lunges to the last island
As you finish, run back to the last guy and finish with him

At the first island:
20 Hand Release Mericans
20 Air Squats
20 WWII Sit-ups
Run to the next island
Second island: 15 of each
Third island: 10 of each
Fourth island: 5 of each
Continue back down the next lane, going back up with 10, 15 and 20 of each exercise at the next three islands.
If you finish, run a lap around the islands and pick up the six.

Pair up, again using a set of islands as a track
One guy runs a lap while the other does an exercise; switch and repeat until a cumulative:
50 Burpees
100 Supermans
100 Hand Release Mericans

Mary
Flutter Kicks x25
LBCs x15

COT

Moleskin
1. Good times this morning – thanks for posting.

2. Welcome Jockstrap back to Harrisburg. He was tempted to just say he’s new to F3 and get a new name, but that rarely works out for the better. Grew up in the area, went to high school with Banjo Boy. Evens knows Mr. Haller, and we assured him Sun Dial will be back out sometime. When he needs help moving.

3. Flip Phone – I could swear you said yesterday something about Supermans being good an injured back…missed the part about Supermans being good to AVOID an injured back. Sorry, brother. Hope it heals up.

3. TBone’s got some serious hops. Turns out it’s all strategy – the longer the broad jump, the fewer burpees necessary. Always suspected he was smarter than your average guvment worker.

4. Solo Cup continues to spread sunshine and rainbows. When he calls you out, take it for what it’s meant to be – motivation and accountability. After all, he’s a people person.

5. Sorry Jockstrap – nothing wrong with asking about Banjo Boy’s sister. The problem was asking about Banjo Boy’s sister in front of this crowd. We actually are nice people. No, really…

6. If you ever think you’re working as hard as you can, watch TarTar for a few seconds and you’ll realize you can work harder.

7. Strong work by PolePole as well. We may need to do some more Swahili research – he’s getting faster already. Keep getting after it!

NOTE: remember, Saturday’s workout will be at 0630 in front of Town Hall in lieu of The Rail yard. Will finish at 0730 in time for the Harrisburg 5/10k.

Cheers!
Gamma

Harrisburg, The Ridge

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