January 4th, 2024 By Exit54

DATE: 01/04/24

PAX: Constitution, Uncle Floyd, JD, Exit 54, Dr Lecter, Othello, Gold Rush, Bearclaw, Gilmore, SS Minnow, Mad Dog

QIC: Mad Dog

 

11 highly motivated HIMs rolled over in bed at the sound of their alarms and contemplated letting the alarm win. Instead, they started the day with a small victory and chose to show up at “The Ridge” to get better.

 

Our great flag was planted sharply at 0530 and away we went. Here is what happened:

 

 

1) MOSEY TO PORTICO/DISCLAIMER

Warm-O-Rama and then…

10x Mike Tysons/10 Split Squats

8x MT/ 8 SS

6x MT/ 6 SS…

Down to 2 x each

Plank up until all complete… Mosey to Loading Dock

 

2) LOADING DOCK

Partner Up

Partner 1: Lunge up Left Side Ramp

Reverse Lunge down Right side Ramp

Partner 2: While waiting for partner 1, complete the “Motivator”

Switch up and repeato x2

Plank up until all complete and then mosey to 2^nd Cut Out/Picnic Table Area

 

3) PICNIC TABLE CUTOUT

10x Decline Merkins/10 Apollo Ohno’s

8x  DM/ 8 AOs

6x DM/ 6 AO…

Down to 2 x each

Plank up until all complete… Mosey to Wall

 

4) WALL AREA

All PAX wall-sit (add in calf raises while wall sitting)

-1^st PAX complete 10x Shoulder Tap Merkins

-return to Wall

-2^nd PAX complete 10x STMs

-return to Wall

Repeato until all PAX complete STMs and then repeato

 

Mosey to Ticket Booth and complete the circle of death thingy…? (Bear crawl around the planking PAX)

 

5) Mosey back to cars for Mary

               Mary

-LBCs

-Squirm

-Plank until complete

 

It was a solid showing by everyone this morning and I appreciate everyone’s support on my second Q. I threw in an unfamiliar exercise (The  Motivator) to give the often forgotten calves a bit of a workout and everyone adapted well.

The more I am around the men of F3 the more I appreciate the comradery and fellowship.

Prayers for Gold Rush’s aunt, Marilyn, who was recently diagnosed with breast cancer. May the Lord provide her and her family peace, clarity, healing, and comfort.

Prayers for all those unspoken requests we hold in our hearts.

Praise for Gilmore who is apparently going for the record of attending the most workouts for a new guy-keep it going! At this point, you might as well keep showing up…

Remember-start your day with a win against the alarm clock and catch the man in front of you…

 

 

 

Harrisburg, The Ridge

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