October 10th, 2019 By escalade

14 counting a runner, posted at The Ridge this morning for a lot of counting.

Disclaimer,

Warm Up:

• Mosey to the other lot with but kickers and high knees along the way.
• 10 Imp Storm Troopers
• 10 Windmills
• Deuces Motivator.   (done with 4 variations of the SSH, single count ladder from 10 to 1)
• 10 Merkins in cadence.

The Beatdown: 

Mosey to the hill

Ladder on the Hill:

20 Merkins, up the hill, 30 Squats,  over the hill, 40 LBC.  Back to the other side rinse and repeat minus 2 each time.   (Once the PAX got going it was ok,  initially the struggle bus was stopping for a few that were unsure of how to count to 40 or 30 without recycling a few toes and fingers. )  

Stop at 10 Merkins, 20 Squats, 30 LBC.

Mosey to the wall.

Peoples Chair Indian Run.   Peoples chair on the wall with 40 arm press in cadence, each PAX ran across the field and back to the opposite side of the line-up.

Mosey back to the hill.

Finish up the ladder we originally started.  With 10 Merkins, 20 Squats, and 30 LBC.  Minus 2 each time until we reached 0 Merkins.

Once the PAX completed the ladder we made it back to the cars for Mary

Mary: 

10 Crunchy Frog

10 W

10 Squirm

COT. 

The Mole Skin:  

1. Deuces motivator is a terrible way to start the workout.  But it makes the rest of it seem easy by comparison.  Thanks Deuce! We miss you.
2. It’s all speculation… but I think we did 110 Merkins, 210 Squats, and 310 LBC, a boat load of SSH variations and 80 Air Presses.
3. Great to see 13 men make it out today for the regular grind.   Nice to see 1 runner made it for the last 5 squats and was able to critique the Q’s form on the last 5 of 310.   ISI…  sorta.
4. See Kojak if your interested in joining the F3 Burg’s team for the MECA challenge.

Have a blessed day!

YHC

• Escalade

Harrisburg, The Ridge

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