June 10th, 2025 By DrLecter

Date: 6/10/2025

PAX: Constitution, Uncle Floyd, Zin, Hot Topic, Tar Tar, SS Minnow, Colonel Steve, Gold Rush, Othello

Q: Dr. Lecter

 

9 HIM joined YHC for some fun at the Ridge. Disclaimer given at 5:30 and here’s what went down.

Warm-o-rama (while listing the 5 core principles of F3)

SSH x15 IC

Hillbillies x15 IC

Hairy Rockettes x15 IC

Penny pickers x15 IV

Mountain Climbers x15 IC

Mosey to the wall.

The Thang

Jackass Burpee Webbs – 1 burpee, 2 donkey kicks, 2 burpees, 4 donkey kicks … 5 burpees, 10 donkey kicks

Wall of Fire – All PAX People’s Chair. Starting at each end of the line, one PAX at a time does 10 squats, 10 ‘Mericans, 10 WWII. When he finishes, he returns to People’s Chair and the next man does it, etc.

Partner up.

Partner 1 runs across the field and back while Partner 2 does an exercise at the wall.

Round 1 – Dwight Howards

People’s chair until last man gets back. Air presses x15 IC

Round 2 – Shoulder Taps

People’s chair until last man gets back. Air presses x15 IC

Round 3 – Lunges

People’s chair until last man gets back. Air presses x15 IC

Round 4 – Plank Jacks

People’s chair until last man gets back. Air presses x15 IC

Round 5 – Squats

First PAX from each pair stays on the far side of the field and the second PAX runs across once the first has gotten across. Squats if you’re not running.

Mosey to the baseball field concession stand.

3 rounds of 15 dips, 15 step ups, 15 incline ‘Mericans

Indian run back to the cars.

Mary

Low Dolly x15 IC

Pretzel Crunch x15 IC

Freddie Mercury x15 IC

Reverse Crunch x20 IC

Squirm x15 IC

Low Flutter x15 IC

COT

Moleskin

• Thanks for coming out today!
• That field was pretty squishy so hopefully no one had nice new shoes on today.
• Prayers for Josh, Lily, and Christian as they battle cancer.
• Mint Hill Anniversary beatdown Friday June 13.

Harrisburg, The Ridge

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