November 12th, 2020 By Kojak

Today was YHC’s 5 year F3versary and 17 HIMs weren’t skeered of a lil rain and joined him in the gloom.  The rain held off at the start so off we went.  Here’s how it went……..

 

WARM-UP

SSH x 15

5 Burpees

ISTs x 15

5 Burpees

 

THE THANG

Start with 5 reps of the following exercises and increase by 5 reps each round.  Between each round run to the stop sign and back.

Derkins

Dips

Jump squats

CDDs

L’s

Mosey to the portico and continue but replace with the following exercises:

Incline merkins

Stepups

People’s chair presses

Knees to Elbows

Sumo squats

 

Bear crawl the Mary lot.  Stop at the first line and do 5 jump squats.  Continue to the other side increasing jump squats by 5 at each line.

 

MARY

Low flutters x 30

Crunchy frogs x 20

 

Count-off and Name-a-rama

 

ANNOUNCEMENTS

Millennium Race this Saturday.  Gonna be good times.

 

COT

 

MOLESKIN

–This group has really changed my life and has given me numerous opportunities to serve and give back to the community.  I’m a very lucky man to be surrounded by true examples of what real men are.  I appreciate each and everyone of you.

–The rain really kicked in the last 10 minutes or so but the PAX kept working.  We were pretty soaked from sweat so it was a nice relief.

–Happy Birthday to our MQ!!!  The bear crawls were done at his request so you’re welcome.

 

 

 

Harrisburg, The Ridge

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