October 15th, 2020 By HongKongPhooey

Another great morning at the Ridge for respect week, and 15 Men came out to join the fun.  If you missed it here is how it went down.

#Warm Up:
Mosey to corner by gravel road
SSH x15
Imperial storm trooper x15
Windmill x15

#The Thang:
Mosey to wall of school by field, and find a spot
People chair for 1 minute, adding air presses when Pocahontas joined the crew
Left leg up then right leg up 15s each

Mosey to 1st corner of 1/2 parking lot (Near school entrance)
1st Corner, Burpee
2nd Corner, WW II
3rd Corner, Merkin
4th Corner, Carolina Dry Dock

1st lap do 5 at each corner, and we go up by 5 each lap.
When you finish a lap, circle back for the six.
We will all start each lap together
Repeat till we have too much fun or time runs out.
We did five strong laps 5, 10, 15, 20, 5

Mosey to hill to give our neglected legs a little love…
Quadraphilia up the hill with 10 jump squats at the top
repeat at your own pace until time is called

Mosey back to flag for Mary

#Mary:
Reverse Crunch x15
Pretzel x15
Low flutter x15
the squirm x15

Count off/Name-o-rama

Several prayer requests today…Thanks for taking us out Banjoy boy!

Star point race coming up 11/14. Signup if you have not.
It will be great 1st and 2nd F during the event and the fee is a nice donation for the 3rd F.
If you don’t feel like doing it for your self then don’t… 
I encourage you to sign up and do it for others, because that’s what F3 is…

#Moleskin:
-Strong work by all out there today!
-Special hurrah to Kojak for setting a tough pace and giving us all someone to chase
-Kudos to Pancake for getting every reps in!
-It’s always an honor to lead such a great group of men. Thanks for making F3 what it is…

Harrisburg, The Ridge

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