November 19th, 2019 By SS Minnow

The weather was great for a morning workout, and nine Harrisburg men took the opportunity to jump-start their day at The Ridge. YHC gets his share of running in during the week and looks forward to other workouts as well, and as today’s Q, that was assured…with core being the focus.

This is how it went:

Mosey to Warm-o-rama

Warm-o-rama – Side Straddle Hop, Windmill, Imperial Storm Trooper, 5 Burpees OYO, Air Squats

The Thang ….. Three rounds of 45 seconds on / 15 seconds rest of these ten exercises with some moseying between the sets

1. Plank In and Outs
2. Bicycle,- on back, bring elbow to opposite knee
3. Side Plank Up & Down – Left
4. Side Straddle Hop
5. Hip Raises
6. J-Lo
7. High Knee Taps
8. Mountain Climbers
9. Side Plank Up & Down – Right
10. Seated In & Outs

People’s Mary

W (Wexler of course!), LBC (Cowpens – good counting!), Squirm (Oz), Superman Pulses (SS)

Moleskin

-Thanks for coming out in the pre-dawn gloom and getting after it, men!…it was an honor to lead.

– Not a whole lot of mumble chatter, but no lack of effort in the three rounds of ten exercises we got in.

– Strong work, Black Market, and good to meet you.

– Great to see the Great Oz outside of coffee, and pushing hard in the gloom

– Good work, Big Bird…and great job consistently running to The Ridget.

– Bull – solid form and good work getting miles in before the WO

– Wexler – great work too after your pre-run too

– Tar Tar – way to crush those in-and-outs

– Flip Phone – always good to have the MQ out in a WO!….solid work too, as always

– Cowpens – great work….YHC looks forward to your VQ this Friday…way to step up…and good luck on your first daytime 5K this Saturday!

Announcements

• Sign up to sponsor a child for the orphanage Christmas party on December 18. Link here to sign up: https://docs.google.com/spreadsheets/d/1PWPd27e3Usl3kSFoeG52IOsfOX-XnZoDWLB0-GqDk9M/edit?usp=sharing
• Santa Scramble in Concord and Bradford Park Turkey Trot this Saturday.

“No one can make you feel inferior without your permission.” – Eleanore Roosevelt

---