March 26th, 2019 By Wexler

11 of Harrisburg’s most balanced challenged came out to train for the Half Iron Ballerina Race with the return of the Prodigal Q.  We ran through a myriad of Leg Wexlercises that I designed when it was all I could do during my Rib injury.

 

Burpee Lap Warm Up– Run around the parking lot doing 5 Burpees at each corner

– @flipphone: “Excuse me but on page 13 of Freed to Lead it specifically states no burpees can be performed without warming up”

– @Deuce – ‘Um Sir, who do I sue when I get hurt?  I didn’t hear a disclaimer…”

And so it begins….

 

Warm Up
:

Mosey to the far parking lot
Disclaimer
SSH x20
IST x15
Windmills x10
Mountain Climbers x20
5 Leg Killers – apparently in my time off from Qing I am the only one who DIDN’T forget how to count

 

The Thang:

Bear Crawl/Lunge Walk alternating at each Island across the Parking Lot

The Hill:

• 10 Plank Ins
• Run up Hill
• 15 Squats
• Run down other side
• 20 Plank Jacks
• Run Up Hill
• 15 Squats
• Run down Hill
• Repeato X3

Side Shuffle down the parking lot to the School

The Wall

• 10 Donkey Kicks
• 15 Calf Raises
• 20 Wall Sit Arm Pulses
• Repeato X3

Mosey to the Concession Stand

Legs of Thor

• 5 Squats/Bear Crawl up to the Line/Crawl Bear back to the start
• 5 Monkey Humpers/Bear Crawl up/Crawl Bear Back
• 5 Plank Ins/Bear Crawl up/Crawl Bear back
• 6 Jump Twists/Bear Crawl up/Crawl Bear back
• 6 Reverse Lunge Knee Raise/Bear Crawl up/Crawl Bear Back
• 20 SSH
• 5 Squats/Bear Crawl Up/Crawl Bear back/5 Monkey Humpers/Bear Crawl up/Bear Crawl back
• 5 Squats/Bear Crawl up/2 Burpees/Crawl Bear back

Mosey to the back picnic tables

• 10 Step ups (each Leg)
• 10 La Deuce Drops (fka Bulgarian Split Squats, each leg)
• Repeato X3

Mosey back for Mary

Mary:

• 360 Squats X 2
• Low Flutter X20
• LBC X20
• Crunchy Frog X10

Announcements

• 2019 Christina Latini Memorial/Operation Sweet Tooth 8k is this Saturday March 30th at 8am.  @flipphone and @tbone are participating.  Really important event!  Would be great to have as many as possible out there supporting them.  More information here!
• 2019 Get Your Rear in Gear Colon Cancer 5k this Saturday March 30th.  Will be a great day for anyone who has been affected by Colon Cancer.  Details here!
• We will be setting up another Adopt A Park day to help rebuild the Old Post Office’s deck.  This is something that can happen on the weekends as well.  Looking for some carpentry skills but not required.  Reach out to me if you are interested

Moleskin

Lots of great chatter out there this morning.  I think my favorite was constantly being asked ‘When are we doing the hard stuff?”  I guess I should have expected the ribbing! (haha get it?  get it?  #dadjoke).

Great to be back out Q’ing.  Really love the added mental challenge it brings to the workout.  Amazing to see the effort out there this morning!  Nothing better than turning around to pick up the six and realizing we are all together.   Its amazing to me that no matter what level we are all at, the ones who are out there consistently putting in the work just keep getting stronger and faster.  Its pretty inspiring to realize how simple it all is.  Put in the work….see the results!

Always great to have @Deuce back out there with us.  Only got slightly weird when he kept walking up to random Pax throughout the morning and saying ‘ya know, in Go Ruck, we like to say if your buddy has a small pen*s, you gotta tell him he has a small pen*s.’  Then he would just stare at us with an expectant grin on his face before saying ‘..so…is there anything you want to tell me?’  ……That’s a pass for me brother!

 

COT

I know tomorrow is the Mental Health Day but I wanted to bring it up after all the recent suicides in the news.  The numbers are quite alarming, especially for men.  From not being diagnosed, to there being a stigma for men to talk about it, to suicide, and to the ‘slow suicide’ of self medicating through alcohol and drug use.  Middle aged men are all dealing with the stress and anxiety of families and work and hide it as to not show weakness or act like they cant handle it.  Here is some information as well as statistics:

Men’s Mental Health: A Silent Crisis

Suicides rising across the US

Mental Health by the Numbers

 

The good news is that one of the best ways you can strengthen your mental health is through group exercise.  I have always said that I don’t come out in the morning for a workout, I am there for the Stress Relief.   There is a noticeable difference when I miss too many days in a row.  We all have to remember that you won’t be able to take care of anyone if you are not taking care of yourself.  I also think the Grinders have been a great way to see how many of the Pax are all dealing with the same issues.  You are not alone!

Team/Group exercises are the number 1 exercise that Improves Overall Mental Health

The Mental Health Benefits of Exercise

 

Thanks to all for coming out, pushing me, and allowing me the opportunity to lead!

 

Quotes of the Day:

“Your Mental Health is more important than the test, the interview, the lunch date, the meeting, the family dinner, the soccer game, the recital, and the grocery run.  Take care of yourself.”

– Unknown

 

“Secure your own mask first before assisting other people”

– Every Flight Attendant ever

 

“We need more than just a phone number or being told to reach out to you.   We are in a deep, dark hole and we need you to come to us and reach out your hand.”

– Unknown Parkland survivor

 

 

Harrisburg, The Ridge

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