January 14th, 2020 By DrLecter

Last night, YHC put together two workout plans for The Ridge – one for rain and one for no rain. The rain moved out and left behind humidity that felt more like July than January so there was some running and some sweating. 9 HIM came out to get better. Here’s what they did.

Mosey to corner of suicide lot by the portico. Pseudo disclaimer given.

Warm-o-rama

SSH x15 IC

IST x15 IC

Mountain Climbers x15 IC

Windmill x15 IC

The Main Event

The Cooper – 10 Burpees, 10 squats, 10 merkins, run a lap around the suicide lot. At the end of each lap, same three exercises, dropping 1 rep each lap. Continue until finishing all 10 sets or time is called.

Mosey back to the cars.

Mary

LBC x20 IC

Pretzel Crunch x15 IC

Squirm x20 IC

Low Flutter x20 IC

COT

Moleskin

• An honor to lead!
• Strong work by all the Pax today. It’s a you vs you kind of workout. It could be as hard or as easy as you want, but I didn’t see anyone taking the easy way this morning.
• TClaps to the prerunners.
• Prayers to Metrodog and his daughter who will be having ACL surgery Monday.
• Prayers to the Chapman family.

Announcements

• IF YOU HAVEN’T SIGNED UP FOR THE GREMLIN – DO IT TODAY – January 18, 2020 – Pre-Blast Information
• SAVE THE DATE – F3 MECA Winter Party – February 1, 2020
• Next HDHH – February 5, 2020
• Registration is open for F3 Dads – Pre-Blast

Harrisburg, The Ridge

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