AO: F3Harrisburg
Q: Dr. Lecter
PAX: Constitution, Othello, gamma, JD, Smokey
FNGs: None
6 of the ‘Burg’s mightiest posted at the Ridge this morning for minimal running but plenty of reps. The clock hit 5:30 as we saw a car speeding up Raging Ridge, so warm-o-rama took place at the cars so we wouldn’t leave @Smokey behind.
WARMUP: Penny pickers x15 IC
IST x15 IC
Mosey over to the portico
THE THANG: A return of the super set. 3 exercises per round for 30, 20, 10 reps, 27, 18, 9 reps,…3, 2, 1 rep. Run the drop off circle after each round.
Round 1 – Squats, dips, WWII
Round 2 – Plankjacks, LBC, Hand release ‘Mericans
Round 3 – Air presses, flutter kicks, jump squats
Mosey back to the cars
MARY: Pretzel Crunch x15 IC
Low Dolly x15 IC
Squirm x15 IC
Box cutter x15 IC
ANNOUNCEMENTS: Still time to sign up for the quarry run
COT: Prayers for Ripken’s English teacher and her family. Her young (~30) son died from cancer.
Praise – Solo Cup’s son’s surgery went well. Continued prayer for his recovery.
Tomorrow is Veteran’s Day – thank a veteran!