January 10th, 2019 By Kojak

On this brisk morning 11 mighty men beat the fartsack and came to The Ridge for YHC’s first Q of the new year.  A new face was there and an old face made an appearance also.  The clock hit 0530 so off we went.  Dodge the late arriving PAX on the way to the warmup.  Things went like this…………………..

 

WARM-UP

SSH

Hillbillies

Mountain climbers

Windmills

 

THE THANG

Pick parking spaces that are back to back and use the 4 “sides” for the following:  Start at first corner with one rep of called exercise and then move to the next corner by called method and do two reps of the same exercise.  Move between each corner the same way and increase reps by 1.  Keep going until time is called by the Q.  Between each round the PAX would run to the cars and back(approximately 1/4 mile).

1st round:  Exercise-Merkins   Move-Lunge walk

2nd round:  Exercise-Jump squats  Move-Bear crawls

3rd round:  Exercise-Flutter kicks  Move-Crab walk

 

People’s chair with air presses and leg lifts.  PAX did two rounds of this with a run to the other side of the practice field and back in between.

 

MARY

Freddie Mercurys

Low Dolly

 

Count-off and Name-a-rama

 

COT

 

PRAYER REQUESTS

–Wexler for healing from his injury

–Solocup’s mother for her back issues

–Escalade’s father for better times

ANNOUNCEMENTS

–The Gremlin January 19th.  All area AO’s will be closed that day so The Gremlin is the only option around.

–The F3 Winter Gala is January 26th.

–CPR training January 26th.  Let Wexler know if you want to be there.  Plenty of spots left.

 

MOLESKIN

–Got a thorough education on shapes from Gapper and Solocup after YHC first explained the beatdown and called it a “box”.  Those two are always such a wealth of information.

–Congrats to TarTar for his 1 year F3 anniversary!!!  But he mentions this as we are all heading to our cars so no time for a Gatorade bath.

–Nice to see DT there actually early????  Must’ve been a cosmic shift that pushed his clock ahead a few minutes.

–Welcome out to Paprika(Former FNG Rob).  His name was pre-determined by Slack but a lot better than some of the other options that I saw.  Hope to see ya back!!

–Minnow and Practice were the highest of the Respects but had no problems with the work today.

–As Gamma(“Running is stupid”) was passing YHC on the practice field runs all I heard was his customary “WINNING!!!”.  He’s sneaky fast!!

–Good to see Escalade back in the Gloom after some self-proclaimed holiday over indulgence.  Should we be expecting another Iron Q soon???

–Posh was doing his work with ease!!!  Always look forward to hearing “Yea buddy” from him, such a positive vibe when he’s around.

Harrisburg, The Ridge

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