October 29th, 2019 By DrLecter

YHC relies pretty heavily on the F3 Exicon when planning his beatdowns because frankly, he’s just not that creative. So when he found this routine called Dirty MacDeuce, he was intrigued. He didn’t remember ever doing that before. Perusing the backblast archives, it appears it was last done in Harrisburg in 2016. Perfect time to bring it back! 11 HIM enjoyed the pleasant 60 degree weather and got stronger. Here’s what they did.

Mosey to corner of parking lot by the portico. Disclaimer given.

Warm-o-rama

SSH x15 IC

Hillbillies X15 IC

Windmills x10 IC

The Thang

Dirty MacDeuce – 4 sets of 3 exercises done to 12 4-count reps. Each set has one chest exercise, one leg exercise and one core exercise. After each set of three exercises, you run a lap of a track or whatever else is handy (parking lot, etc.). Fortunately, we have a parking lot at The Ridge. All exercises done in cadence.

Set 1 – Merkins, Squats, LBC, 1 lap around parking lot

Set 2 – Superman Merkins, Lunges, Freddie Mercury, 1 lap around parking lot

Set 3 – Carolina Dry Docks, Copperhead Squat, Low Flutter, 1 lap around parking lot

Set 4 – Decline Merkins, Monkey Humpers, American Hammer, 1 lap around parking lot, stopping at the ridge

1 WWII sit up, run up and over the ridge, 10 burpees on the other side, run back over the ridge.

Repeato, adding 1 WWII and dropping 1 burpee each time until time for Mary.

Mosey back to the cars for Mary.

Mary

Pretzel Crunch x12 IC

Squirm x12 IC

Low Dolly x12 IC

COT

Moleskin

• Thanks for the opportunity to lead!
• Not a lot of mumblechatter when there’s so much counting to do.
• Good to see Tar Tar back and killing it out there.
• TClaps to Bull, Banjo Boy and Metrodog for leading the running portion and going back for the six.
• Strong work by Parquet, Big Bird, Cowpens and Foghorn. All still had gas in the tank for the burpees at the end.
• DT put us all to shame, calling the Dirty MacDeuce “the warmup”. Hopefully the ridge run and the burpees satisfied his desire for a good beatdown.

Announcements/Prayer Requests

• Orphanage Christmas Party – tentative Wed Dec 4. More details soon from Flip Phone, DT or Kojak
• Hickory Ridge Middle School 10th Anniversary Fall Festival and 5k Saturday 11/2
• Providence Baptist Church Fall Festival – Thursday 6 – 8 pm. Bounce houses, hot dogs, all the candy your kids can eat.
• Cowpens – unspoken
• Chapman family – mom has lung cancer that has returned, son is leaving for the Marines soon
• Wexler – Marathon Sunday

Harrisburg, The Ridge

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