December 10th, 2020 By Gamma

17 posted at The Ridge this morning, ignoring the cold because they just didn’t want to miss my birthday. Granted, only three knew it was my birthday, but that’s my story and I’m sticking to it…

#disclaimer

Slow Yurpee to stretch out a bit (queue Sheepdog’s question if this is how geriatric workouts begin…)
One more, with Mericans x10 built in
Slow Air Squats x10
SSHs x15

2-Line Indian Run up Raging Ridge Rd, past the loading docks to the wall near the greenhouse

People’s Chair Air Presses x15
Donkey Kicks x15
People’s Chair Air Presses x15
Donkey Kicks x15
People’s Chair Air Presses x15
Donkey Kicks x10 (Solo Cup: “we’re not going to do all of them?” YHC: “You weren’t going to anyway…” Solo Cup: “good point”)
People’s Chair Air Presses x15
Donkey Kicks x10

Continue all the way around the school to the Great Wall, and partner up

P1 does an exercise while P2 runs across the field and back, switch and continue until you complete:

25 Burpees
50 WWIIs
100 Mountain Climbers
200 Mericans
100 Mountain Climbers
50 WWIIs
25 Burpees

Out to the parking lost for partner suicides
P1 does Burpee Broad Jumps while P2 runs across the lot and back, switch and continue until both are at the far end. Cross over the median, and repeat in the next lot substituting Walking Lunges.

Mary
LBCs x25
Flutter Kicks x25
Pretzel Crunches x15
Reverse Crunches x15
Squirms x15
Crunchy Frogs x15

COT

Moleskin
1. Thanks for coming to my party, even unwittingly. As so many have said, F3 has been life-changing for me, in almost every aspect of my life. Thanks to all you who have been there alongside me for the ride!

2. Strong work this morning. We kept moving and stayed warm, especially Starsky with his 18 layers.

3. Good to see Poutine make the trek down from Highlands to join us. Welcome anytime!

4. Pancake learned the joys of partnering with Kojak when there are cumulative reps involved.

5. Had no idea that wall was there!

6. Tclaps to Birdcage on the pre-run and Pocahontas for the run and at least considering staying for the workout. Shout out to Punchout as well – started the workout but had to check out early to rest an injured calf. Hope it’s feeling better!

7. Good times at coffee as always. Looking forward to our next event: The Purge

8. Practice has the Q for kettlebells tomorrow.

Cheers!
Gamma

Harrisburg, The Ridge

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