June 12th, 2018 By SS Minnow

Fifteen men worked out in a cool mist at The Ridge. One was a transplanted Concord Pax posting for the first time in Harrisburg, one was an FNG, and thirteen were returning Harrisburg HIMs. Here’s what we did:

Mosey to Warm-o-rama, with karaoke left and right, mixed in

Warm-o-rama: Side Straddle Hops, Imperial Storm Troopers, Windmills, Merkins, Mountain Climbers, Air Squats

The Thang: start at the corner of parking lot close to school entrance

• 5 Burpee Broad Jumps
• 10 WW II Situps
• 15 Merkins
• 20 Little Baby Crunches
• Run to the end of parking lane
• Move to next lane and repeat to other side of parking lot

Mosey to corner of parking lot close to tennis courts

• 5 Burpee Broad Jumps
• Run 1/2 length of parking lot
• 10 WW II Situps
• Run 1/2 length of parking lot
• 15 Merkins
• Run back 1/2 length of parking lot
• 20 Little Baby Crunches
• Repeat

Mosey to the hill beside parking lot

• 5 Burpee Broad Jumps up the hil
• Run to top of hill
  • 10 WW II Situps
  • 15 Merkins
• Run down hill
• 20 Little Baby Crunches
• Repeat

Jail break to Mary

Mary: LBC, Pretzel Stick (left & right), Crunchy Frog

Announcements

• Welcome to Harrisburg, Photon! Glad you have recovered, and hope to see you again soon.
• Welome to F3, M*A*S*H! You were killing it out there this morning. There are plenty more opportunities for workouts in Harrisburg and all over Charlotte.
• Come out for F3 Harrisburg’s 5 Year anniversary convergence this Saturday at 7:00 am….stay for coffeeteria……then head to Gamma’s house for the annual summer party at 2:00pm
• Wexler is heading up F3 Harrisburg’s involvement with the adpot-a-park program. Two additional Pax are needed to help at Harrisburg Park on June 19.
• We will also have a Q-School at 6:00 am on Saturday 30 at Harrisburg Park. Please take advantage of this opportunity and take the step to Q some workouts.

 

 

 

The Ridge

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