February 20th, 2025 By GoldRush

It was a cold morning with a hint of snow from the day prior; A good time to try a new HIIT routine with the boys.

 

PAX: Othello, SS Minnow, Murtaugh, Constitution, Bear Claw

Q: Gold Rush

FNG: 0

Count: 6

 

Warm-O-Rama

Indian run using a 8lb medicine ball. Ran a loop to the ticket booth where we did leg and arm stretches.

 

The Thang

The routine includes a 40sec exercise, followed by 15 sec rest.

Repeat set to include the following exercises:

• Criss Cross Jacks
• Butt Kick Variation
• Squats
• Run In Place
• Mericans
• Shoulder Taps
• Half Burpees
• Single Let Bicycle – Right
• Single Let Bicycle – Left
• Leg Raises
• Cross Climbers
• Downward Dog to Crunch – Right
• Downward Dog to Crunch – Left
• Squat Jacks
• V Sit Punches
• Rest – 45 sec
• Jack Front Kicks – Two Jacks then kick
• Skip – lift knee to waist height
• Lateral Jogging
• Merican climber – knee to alternate elbow
• Jump Lunge to Burpee – Alternate lunge, then go into burpee
• Glute Bridges
• Single Leg Bridge Thrust – Right
• Single Leg Bridge Thrust – Left
• Side plank and rotate/reach – Right
• Side plank and rotate/ reach – Left
• Criss Cross + Jump Squat
• Hand Release Mericans
• Alternating Plank Row
• Ab Stairs – press lower back into floor
• American Hammer
• Ab Hold – 35 degree hold

 

People’s Marry

• Changed it up with a bear crawl game. Bear crawl for 30 seconds trying to tag each other’s hand. + 1 point if you tag someone’s hand, -1 point if someone tags your hand. Game worked out well, but need to refine to include an outer boundary to keep everyone closer to each other in order to score more points!

 

Announcements

• 3/8 Tradition 11 year anniversary @ 7am. Will support the anniversary and will not have a workout on that date.

Backblast, f3harrisburg, Harrisburg, The Ridge

---