December 13th, 2016 By SunDial

11 of Harrisburg’s finest came out on a brisk morning for some ladder work:

Warmup:
-Jog around parking lot, with high knees, butt kickers and side shuffles along the way.
-SSH x20
-Imperial storm troopers x15
-Mountain climbers x15
-Windmill x10

The thang:
JACK WEBS:
1 merkin, 2 air presses
2 merkins, 4 air presses
3 merkins, 6 air presses
4 merkins, 8 air presses
5 merkins, 10 air presses

Parking line suicides:
Set 1:
Run to 1st line, 1 180* jump squat, run back
Run to 2nd line, 2 180* jump squats, run back
Run to 3rd line, 3 180* jump squats, run back
Run to 4th line, 4 180* jump squats, run back
Run to 5th line, 5 180* jump squats, run back

Set 2:
Run to 1st line, 1 merkin, run back
Run to 2nd line, 2 merkins, run back
Run to 3rd line, 3 merkins, run back
Run to 4th line, 4 merkins, run back
Run to 5th line, 5 merkins, run back

INDIAN RUN – long loop around the parking lot to the hill:

Hill ladder:
Bottom: 1 burpee, run up to Top: 1 180* jump squat, run back down
Bottom: 2 burpees, run up to Top: 2 180* jump squats, run back down
Bottom: 3 burpees, run up to Top: 3 180* jump squats, run back down
Bottom: 4 burpees, run up to Top: 4 180* jump squats, run back down
Bottom: 5 burpees, run up to Top: 5 180* jump squats, run back down

…REVERSE EVERYTHING…

Hill ladder:
Bottom: 5 burpees, run up to Top: 5 180* jump squats, run back down
Bottom: 4 burpees, run up to Top: 4 180* jump squats, run back down
Bottom: 3 burpees, run up to Top: 3 180* jump squats, run back down
Bottom: 2 burpees, run up to Top: 2 180* jump squats, run back down
Bottom: 1 burpee, run up to Top: 1 180* jump squat, run back down

Indian Run – loop back around parking lot to the curbs:

Parking line suicides:
Run to 5th line, 5 merkins, run back
Run to 4th line, 4 merkins, run back
Run to 3rd line, 3 merkins, run back
Run to 2nd line, 2 merkins, run back
Run to 1st line, 1 merkin, run back

Parking line suicides:
Run to 5th line, 5 180* jump squats, run back
Run to 4th line, 4 180* jump squats, run back
Run to 3rd line, 3 180* jump squats, run back
Run to 2nd line, 2 180* jump squats, run back
Run to 1st line, 1 180* jump squat, run back

JACK WEBS:
5 merkins, 10 air presses
4 merkins, 8 air presses
3 merkins, 6 air presses
2 merkins, 4 air presses
1 merkin, 2 air presses

MARY:
LBCs x30
Freddy Mercury x25
Mason twist x15

Moleskin:
1. Kojak has lost his speaking privileges – he represented the peanut gallery in full force this morning.
2. Clueless – do you drink a Red Bull before posting? You’re on another level out there.
3. Hope the party to wrap up Operation Sweet Tooth is a success tonight. It should be a huge blessing in those kids’ lives.

Harrisburg, The Ridge

---