October 9th, 2025 By GoldRush

PAX: Boyscout, Murtaugh, Uncle Floyd, Constitution, SS Minnow, Colonel Steve,  Othello, Ace
Q: GoldRush
FNGs: 0
COUNT: 9

 

Warmup

Goose step and lunges over to ticket booth.

• High Knees x 10

• Wide High Knees x 10

• Windmill x 10

• Penny Pickers x10

• Apollo Onos x 10

 

Stretches

• Wide stance bend down and reach ankles

• Move to one side into a runners pose. Raise front toe, straighten front leg. Try to reach the floor if you can. Repeat, then move onto the other leg

• leg/glut stretch

• Quad stretch

 

The Thang

Mosey to the tennis courts and do 2 sets of 20 reps of the following. Run to the end of the tennis court between sets.

• Balance lunges – one foot up on the chair x 20 total
• Calf Raise squats
• Alternating side lunge – 20 total
• Dead lift squats x 20 total

Run to school building wall. Wall squats for 15 sec x 3.

Mosey to the back of the school benches and do 3 sets of 20 reps of the following: Run to the light pole and back between sets.

• Leg push ups to high knee 20 total
• Toe roll lunges x 20 total

Head back to parking lot.

Chair salutations – three times for 30 sec

Closed out with 10 Burpees

 

Announcements

11/8 – Turkey Trot. Here’s the signup link

https://runsignup.com/Race/NC/Harrisburg/BradfordParkTurkeyTrot

 

Backblast, f3harrisburg, Harrisburg, The Ridge

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