May 17th, 2016 By Billy Goat

14 PAX didn’t fall for what the weather app showed as cold and rainy, which YHC tweeted out that I hate them both. 14 got stronger and the skies were dry.  (X = in cadence)

WARMUP

Mosey up and down over the hill, well kind of.  Then a #Disclosure that got awkward with odd uses of the English language…nonetheless, all agreed and I think @Tumbler even joined us at that point.

1. Over the Ridge: SSH X 10, ISQT (Imperial Squat) X 10
2. Over the Ridge: Big Arm Circles/Little Arm Circles (forward/reverse), 10 X Merkins
3. Over the Ridge: Slow Windmill X 10, Mtn Climbers X 10
4. Over the Ridge: IST X 10, SSH X 10

PAX count off by 2’s and why not, yes, 1 more time over the Ridge.

THANG

To the curb opposite the Ridge:

• 10 – 2 leg curb jumps OYO (on your own), sprint to opposite curb for 10 Incline Merkins, sprint back to start and plank for PAX
• 10 – Right leg curb jumps OYO (on your own), sprint to opposite curb for 10 Decline Merkins, sprint back to start and plank for PAX
• 10 – Left leg curb jumps OYO (on your own), sprint to opposite curb for 10 Incline Merkins, sprint back to start and plank for PAX

Mosey to parking lot and 1’s and 2’s in a line on the white parking spaces:

• 2’s Plank Jack X 10 while 1’s hold Plank
• 1’s Plank Jack X 10 while 2’s hold Plank (Thanks @DickTracy for the cadence count group 1’s)
• 1’s and 2’s SSH X 10
• REPEATO

Mosey to the Wall

• Peoples Chair 45 sec, sprint to yellow poles across field and back into Peoples Chair 10 sec, right leg up 15 sec, left leg up 15 sec, finish Peoples Chair 10 sec…..sprint to yellow poles across field and back into Peoples Chair 30 sec, last time sprint to yellow poles and back.
• 2 leg Wall Jumps, arms up – 30 sec
• 1 leg Wall Jumps, arms up – 15 sec
• 1 leg Wall Jumps, arms up – 15 sec

Mosey to the Loading Dock, but on the way, stop at the curb near buses for a 45 sec Plank.  At the Loading Dock circle up for a few @Clueless stomach stretches……Table, Right Leg out, Left Leg out, back to Table (and yes, that was 1 stretch)……2nd stretch – Up Dog, Down Dog, into a Plank.

• On the loading dock using the incline for 10 X LBC, flip over 10 X Merkins, flip over 10 X W, flip over 10 X Carolina Dry Dock
• On the loading dock using the decline for 10 X LBC, flip over 10 X Merkins, flip over 10 X W, flip over 10 X Carolina Dry Dock
• Sprint to “trash can” and back for 1’s on right side of ramp, 2’s on left side of ramp….walking lunges up, jog down for 1 burpee back at top of ramp, switch sides/ramp and REPEATO

Mosey to the Curb in bus parking lot for 45 sec plank

Mosey to the Ridge, plank on curb for 30 sec, 100% effort with speed up and over the Ridge, 1 Burpee at end.

Mosey to Island start…100% speed to first set of islands, 50% speed to second set of islands, 100% speed into Mary.

MARY

• LBC X 15
• W X 10
• Plank 30 sec
• Crunch Frog X 5
• Plank 30 sec
• LBC X 16 (Solo Cup was not happy)
• W X 9 (Solo Cup was still not happy)…..however YHC got us back to 25 total.

COT

MOLESKIN

• Thanks boys for showing up and hope your heart rate stayed up the entire time.  Movement is good and we all need it.  With a lot of Cadence counts, pressure is on YHC to work hard and make you stronger.
• #MumbleChatter?  of course like always, sound off below.
• TClaps to SoloCup and Escalade for putting in miles before hand….but the flashing light and reflector vest were really creepy looking.
• And not to forget…TClaps to Othello who was sleeping in the front seat for only God knows how long before the PAX arrived.
• @SoloCup, my sincerest apology for the non-traditional count at the end of 16 and 9….PAX, honestly, mentally I was checked out thinking “YES, we are almost done”….and slipped on 16 and 9……In a very weird way, mentally I was about done after 44 minutes of the workout….hard to believe what Tiger Woods did mentally for so long with his balancing act.  #EnoughSaid.
• Ink ran out in the sharpie but managed to capture: Hump Day @ Three Monkeys, Something about the Bear, @SoloCup mentioned the 1 yr anniversary of the Boondocks is coming up and your attendance is requested.

Harrisburg, The Ridge

---