September 14th, 2021 By Kojak

YHC put out the video for week 2 so the PAX knew what they were getting into but despite that 13 dudes weren’t skeered.  After some pre-measuring by YHC and some tips we got moseying right at 0530.  For those that wouldn’t be on time a convenient map was also given.

 

The warm-up was the run from the cars to the blocks.  After some explanation we got to work.

 

THE THANG

For this a cone was set up 160 feet from our start point(sideline).

1st round: Do 8 Burpees on the sideline, sprint to the far sideline and do 8 more. Continue until the 11th set of 8 Burpees are complete (88 total)

2nd round: Do 8 Squrls* on the sideline, coupon carry to the far sideline and do 8 more. Continue until the 11th set of 8 Squrls are complete (88 total)

*Squrl = Squat while curling coupon up to chest.

3rd round: Do 88 Overhead Presses on the sideline, rifle carry to the far sideline, do 88 more (176 total).

4th round: Do 88 X-Factors** on the sideline, Bear Crawl to the far sideline. Do 88 more, then Crawl Bear back to the sideline (176 total)

*X-Factor = on your six, begin each rep by spreading your body out into an X, with the backs of your hands and your heels all touching the ground. Then with straight arms and your elbows locked, pick one hand reach up & touch your opposite foot (1 touch = 1 rep). Then alternate to your otherhand and foot for the next rep. Repeat as needed.

 

Count-off and Name-a-rama

 

COT

 

ANNOUNCEMENTS

–All Pro Dads kicks off Thursday at Frozen Kups.  Get with Wexler for more info.

 

PRAYERS

–For Tumbler’s brother-in-law and DT’s family both dealing with COVID.

 

MOLESKIN

–Great to have Big Bird still with us and back out getting stronger.

–Guess it doesn’t help to post the video explaining every part of the workout if guys aren’t going to watch it.

–YHC actually measured the distance this go round with a tape measure so hopefully that satisfied Tumbler this week.

–Good always to have a visiting MQ to The Ridge.  Tclaps to Deadhead for getting Thickburger to post with us this morning.

 

Harrisburg, The Ridge

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