January 3rd, 2023 By Gamma

Date: 01/03/23
Pax: Othello, Tar Tar, Mad Dog, SSMinnow, Bear Claw, Zin, Banjo Boy, Solo Cup, Bonvoy, Escalade, TBone, Wexler, Clueless, Gamma
QIC: Gamma

14 enjoyed the warmth and non-stop fun at The Ridge.

Warm-up
Mosey to the far corner of the lot, three slow Yurpees
Continue to the corner by the school, Mountain Climbers x15
On to the corner by the stadium, Slow Squats x5
Head towards the Bullpen

Main Event
Partner up for five sets of exercises. P1 does the exercise while P2 does SSHs; switch as often as you need to until you reach the stated total. Only hitch is that reps don’t count unless the other partner is doing the SSHs.
100 Diamond or Hand Release Mericans
100 LBCs
100 Monkey Humpers
100 Reverse Crunches
100 Dips

Head back to the school portico
P1 does People’s Air Presses while P2 runs to the end of the drop-off loop and back; switch and repeat
Donkey Kicks x10
Repeat both two more times

Back to the main lot
5 Burpees
Run half-way across the lot, then sprint the second half
After a 5 second rest, repeat at the next aisle….then again….and again
Cool-down run back to the cars

Mary
LBCs x15
Flutter Kicks x15
Squirms x15
Box Cutters x15
Pretzel Crunches x15
1-Minute Plank

COT (thanks to Banjo Boy for taking us out)

Moleskin
1. Thanks for coming out. While not quite as warm as advertised, still felt pretty good. And exactly as advertised, no Mike Tysons and a little less running than yesterday.

2. Great to see Zin and Escalade back out, as well as Bonvoy for his second post and newfound love of bootcamps! Although those last sets of sprints reminded us all he’s still a pretty good runner.

3. Tclaps to Wexler, Clueless and TBone for the pre-run.

4. Talladega joined us for coffee and shared his plans for the future; very impressive outlook and discussion about acting on your lingering questions so there are no regrets down the road.

5. Road Warrior tomorrow from Town Center. We’ll be hitting the box and doing and interval/tempo run. Kojak and Solo Cup plan to ruck it as well if anyone is up for that option.

Cheers!
Gamma

Harrisburg, The Ridge

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