May 30th, 2019 By Exit54

14 of Harrisburg’s finest knuckleheads hit the Ridge for some Planks, some rocks, and a little cardio…

WARM-UP:

Mosey to the opposite corner of the student lot, COP:

• DISCLAIMER
• SSH x 10 (IC)
• Windmills x 10 (IC)
• IST x 10 (IC)
• Mountain Climbers x 10 (IC)
• The Motivator (h/t @Deuce for showing me this one last week)

THE THANG:

Mosey the gravel road entrance, hold a low squat while waiting for the Six.

Exit’s Plank Test:

• Straight-Arm Plank for 1 minute
• Elbow Plank for 1 minute
• Right-Arm Plank for 30 seconds
• Left-Arm Plank for 30 seconds
• Straight-Arm Plank with right foot raised for 30 seconds
• Straight-Arm Plank with left foot raised for 30 seconds
• Straight-Arm Plank for 1 minute

Mosey around the back of the school to the rock pile.  Partner up, each partner set needs one rock, circle up by the picnic area.

• ROUND 1: One partner does deadlifts with the rock while other partner runs length of the sidewalk and back. Then partners switch.
• ROUND 2: REPEATO with Curls
• ROUND 3: REPEATO with Overhead Press
• ROUND 4: REPEATO with Squats

Return your rocks and head to MARY.

MARY:

• In-and-Outs w/ hold for 1 minute
• Alternating Scissor Kick w/ hold for 1 minute
• Straight-Arm Plank for 1 minute

ANNOUNCEMENTS:

• Adopt-A-Park workday is coming in early June, we will be spreading mulch.  @Wexler should be providing more details soon.
• King Tiger 5K is THIS SATURDAY over by the Trader Joe’s on Mallard Creek Church.  There will be at least six PAX from Harrisburg there to participate in the SpeedForNeed event, plus a large number of MECA PAX.  Always a fun event.
• @Poutine is heading up a 30-day ABS challenge beginning on June 1st.  I looked at the schedule and it’s pretty moderate to begin, with the key being that you add a little bit to it each day. See Slack for the details.

MOLESKINE:

Fine morning to try some stuff we haven’t done in a while.  I had hoped to Q on my 37th birthday this past Tuesday, but that was rightfully reserved for our outgoing brother @Deuce.  In his honor, I hit the PAX a new warm-up that @Deuce calls the Motivator.  Four variations of SSH that we circuit through repeatedly, cutting reps by one on each circuit.  Definitely a good option if you think our Warm-Up sequences have gotten a bit mundane.

On the backside of the school, I pulled out Exit’s Plank Test – five minutes of planking, changing the plank style every 30-60 seconds.  I can’t recall if I’ve ever done that one with Harrisburg PAX but it was mainstay back in Concord.

In the picnic area we had some fun with rocks.  This was largely borrowed from something @FlipPhone led for us a few weeks back.  Simple, efficient, plenty of options to change it up repeatedly – I like it.

Please pray for the missing teen from Cox Mill HS. Good luck to our Ruckers taking on the HTL this weekend in Charlotte.  The weather should be… well, looks like it’s in the 80s at least.

/Exit 54

Harrisburg, The Ridge

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