March 28th, 2019 By Exit54

Six – plus one very late arriver – of Harrisburg’s strongest eschewed the horizontal of the sack for a mostly-horizontal sweatfest at the Ridge…

WARM-UP:

• Mosey to the northeast corner of the parking lot, COP, Disclaimer
• SSH x 31 (IC)
• Mosey to the backside of the school, COP
• Windmills x 21 (IC)
• Mosey around to the southside of the school, COP
• ISTs x 31 (IC)
• Mosey to the front portico, COP
• Jihadis x 5 (IC)

THE THANG:

Line up along the curb in front of the school, by the student parking area, partner up

• Partner 1 does Crawl Bear to the middle of the first row of parking spaces and back while Partner 2 does Burpees OYO. Then Switch.
• Partner 1 Bear Crawls to the next row of spaces and back, Partner 2 does Merkens OYO. Then switch
• Partner 1 High Skips to the third row of spaces and back, Partner 2 does Air Squats. Then switch.
• Partner 1 Karaoke to the fourth row and back, Partner 2 does WWII Sit-Ups. Then switch
• Partner 1 Backpedal to the opposite curb and back, Partner 2 does calf raises. Then switch. Then REPEATO once more.

Mosey to the sidewalk, COP:

• Jack Webbs (Merkens in sets of 1-8, Air presses in sets of 2-16)

Mosey to the hill:

• 5 Burpees at the bottom
• Run to the top, 10 star jumps
• Run to the other side, 5 Burpees
• Run to the top, 10 star jumps
• Run to the bottom, 5 Burpees
• REPEATO until time is called (we only had about 4 minutes to spend on this one)

Mosey to MARY

MARY:

• Say hello to @FlipPhone as he exits his car, joining us straight from the Pitchfork
• In-and-Outs w/ hold for 2 minutes

ANNOUNCEMENTS:

• Christina Latini Memorial 8K is THIS Saturday in Huntersville. You can still register HERE.  @FlipPhone says he will heading over along four or five other PAX from the ‘Burg.
• Providence Baptist Church’s foster care ministry (Overflow419) is running a drive to stock their storage unit with resources for foster families. They need everything a child may need except for clothing. Please see @BanjoBoy if you are able to assist.
• Harrisburg 5K/10K is rapidly approaching on 4/13. Get out and support our hometown race if you can.

MOLESKINE:

Clear morning with temps right at the freezing point. Your Q rolled in at 0529 and we got right after it. I added some reps to the Warm-Up exercises to get everyone’s mind off the cold. After that, we spent what felt like 20 minutes staring directly at the pavement (Jihadis, Bear Crawls, Burpees, Merkens). @Scooter noted that those who attended this workout and Leg Day on Tuesday were getting plenty of work to every muscle group.

That was about it for the chatter this morning. We spent the rest of the morning breathing too heavily to speak. One thing I’ll say for this workout is it never really let up. We  finished the partner exercises, and jumped right into something worse (Jack Webbs). When that was done, it was on to something still worse (the hill). A few guys were really digging deep at the end and showed some real grit to finish.

Good to see @FlipPhone join us after running Pitchfork for an hour. We all know how much fun that route is. He noted the sweat pouring off all six of us, in spite of the weather conditions.

As always, thanks to those who posted and allowed me to lead.

/Exit 54

 

Harrisburg, The Ridge

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