July 29th, 2021 By HongKongPhooey

11 men came out to the Ridge for a simple but tough work out to get a little stronger. Here is how it went.

#Warm Up
Mosey to ticket booth
Disclaimer
SSH x15
IST x15
Windmill x10

#The Thang, 4 corners meets 4×4 (1 exercise 16 reps at each corner)
After corner 4 pick up six or rest. We will start each lap together.

1st Corner, Burpee
2nd Corner, reverse crunch
3rd Corner, Merkins
4th Corner, Lunges (16x each leg)

Mosey to hill
set of 11s with Quadraphilia going up hill
start with 10 Carolina DD at bottom
and 1 Jump squat at top

Mosey back to flag for Mary
#Mary
Low flutter x16
LBC x16
Pretzel x16
Wexler, W x16
Squirm x16

Thanks for taking us out Ito.

#Count off/Name-o-rama

#Announcements:
– Hammerhead 5/10K is this Saturday!
– Gapper has Q at Railyard to double down that could be good warmup

#Moleskin:
-Lot’s of strong work out there from all! Ivy League setting the pace to finish out the 4×4. Always an honor to lead.

Harrisburg, The Ridge

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