March 5th, 2020 By Dick Tracy

This morning, 9 PAX got together for a little Red Light, Green Light at The Ridge.

Warmup

90-second OYO with direction

The Thang

Start at regroup point; PAX will mosey to one end or another of the Hickory Ridge Connector four times

• Under 8:00/mi pace – Run to the end of Raging Ridge Road, with a stop at the front door of the middle school
• Under 10:00/mi pace – Run to the end of Raging Ridge Road at Hickory Ridge Road
• Over 10:00/mi pace – Run to the end of Raging Ridge Road at Stallings Road

Return to regroup point and complete four series of exercises

• 100 Mercans (25 per stop)
• 200 LBC (50 per stop)
• 300 Air Squats (75 per stop)
• 400 Calf Raises (100 per stop)

Back for COT

Moleskin

YHC dreamed this up late last night, and honestly, it was hard as hell. I saw a lot of #noquit out there today. I hope you guys were surprised by the workout. I know I was exhausted. Thanks for being out there in the gloom with me.

/DT

Harrisburg, The Ridge

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