February 7th, 2019 By Gapper

16 men enjoyed an early dose of spring at The Ridge. Here’s how it went down. Ruck ’em if you’ve got ’em.

WARMUP

• Mosey to far corner of parking lot
• SSH x10
• Windmill x10
• Merkin x10
• Air squat x10

THE THANG

• Deconstructed burpee broad jumps up & down every aisle across the parking lot
  • 10 squats at the beginning of each parking aisle, then run halfway
  • 10 merkins at the middle of each aisle, then run to the end
  • 10 jump squats at the end of each aisle, then broad jump to the next aisle
  • Repeato all the way across the parking lot for 11 aisles in all
• Suicides
  • Slick (no ruck): suicide across the parking lot with 10 4-count low flutters at each line
  • With ruck: farmer carry ruck to each line then 10 4-count low flutters with ruck overhead at each line. All forward progress and no running back to the start each time.
  • Repeato but with 5 burpees at each line

PEOPLE’S MARY

• LBC x10 (Gapper)
• Low Dolly x10….hold it….x15 (Kojak)
• Downhill Freddie Mercury x15 (Gulfstream)
• Box x10 (Posh)

MOLESKIN

• Lot of strong work out there this morning.
• #Cobains to the group at the far end of the parking lot I left behind when moving to the next station. Experienced Q at work here….
• Canned food ruck tonight. Meet at Aldi in Harrisburg at 6pm to buy food & load in your ruck for a 4-5 mile loop around Harrisburg. Maybe we’ll even stop by Chick-fil-A.
• Adopt a Park coming later this month. More details coming soon from Wexler.
• Help needed to move the Harrisburg Food Pantry, Friday morning at 9 and Saturday morning at 9. Let Solo Cup know if you can help.

Harrisburg