February 11th, 2025 By Uncle Floyd

Date: 02/11/25

AO: #f3Harrisburg

PAX: @Uncle Floyd, @Goldrush, @Constitution, @Bearclaw, @Othello, @Murtaugh, @Zin, @Firebrand

Q:@UncleFloyd

FNGs: 0

Count: 8

Eight super PAXes leaned into pre-rain weather and had a ridge-diculously fun time building their stamina and chest muscles while enjoying the wafting sounds of Chariots of Fire soundtrack, which inspired some of the men to dream again.

Here’s what we did..

Quick disclosure, prayer for safety and that “the workouts wouldn’t get easier, but PAX would get stronger” and then we were off to the races.

Warm-a-Rama

12 reps +1 for each exercise (12*): Ropa-Dopes, Hillbillies -ISTs-Seal Claps- Vertical Seal Claps- Arm Scissors (IC 15), Star Jumps, vBobby Hurleys, and some breathing exercises while we thought of something to be grateful for.

The Thang

Next we did lateral side hops from side to side, working our way down the road in the direction of the Ridge. PAX lined up at the stop sign and ran to the stop sign lat the other side of the lot in near-sprint-like fashion. Then we walked back with Frankenstein walks, half way there we turned into walking lunges and then worked our way back with and giant steps, walking on the moon. By this time, we started to warm up…

Next we moseyed to the Ridge/hill...

10 Incline Merkins

10 Decline Merkins

10 Little Baby Crunches

run to top of hill: 10 Jump Squats

Repeato (2x)

——–

We then moseyed to the Pagoda, find a place on the wall

People’s Chair (2 minutes)

1. Balls to the Wall (5 good OYO, 10 if you can) Aka BTTW. Standing upside down on your hands with your feet above your head facing any type of structure that will support your body. As close to the wall as you can as the name implies.
2. London Bridge (12 In Cadence) Performed as 4 count exercise. Starting from a plank, facing a wall with eyes on wall. “1” Right hand raised to press against the wall, “2” Left hand raised to the wall (now in horizontal plank), “3” Right hand down to ground, “4” Left hand down (back to plank position)
3. Mike Tyson (12 IC) x 2 Feet against wall, start from a plank. Contract legs for a horizontal squat. (1) Extend legs into a Plank (2) Then down into a Merkin (3) and up to a planK (4) is one rep.
4. Shoulder-Tap-Merkins (12 IC) Shoulder taps from plank position with a merkin (1, tap, 2 tap, 3-merkin down, 4-merkin up =1 rep) Take your time.
5. Donkey Kicks (24 OYO) While planking near a wall with your feet facing the wall, kick both feet up on wall above your body.
6. Dips: (24 OYO) Find a bench or use the floor
7. Step-Ups (24 total OYO, 12 LF and 12 RF) find a bench, get ‘er done

—Run around square in front of school (Repeato 2x)

Next we got on our sixes…

• The Boat for 60 seconds into Row your Boats (12IC)
• American Hammer/Mason Twists x 24 (IC)
• Plank for 60 seconds
• Poutine Low Flutters x 12 (IC)
• REPEATO (1.5x)

Mary

No time for Mary

Circle of Trust

Announcements

Gremlin coming up this Saturday, originated by our very own @othello.

Prayers

Prayers for @constitution, for new horizons and opportunities coming his way. .Remembering our country as we go through this transition of power and also Israel and all that they face in getting the remaining hostages returned and negotiating with hezbollah.

Moleskin

Always an honor to lead the men who were in fine form this ridge-diculously good morning. Lots of good mumble chatter and the men pushed thr0ugh together and pushed each other to greatness.

Keeping our single focus for 2025.

f3harrisburg, The Ridge

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