Dr. Lector’s Weak A$$
All Harrisburg BackblastsAugust 8th, 2023
8 Magnificent studs, managed to clear away the debris from last nights brutal storm and make their way to #TheRidge to suffer through an #OnTheFly #Sweatfest hosted by yours truly. Here’s the deets:
Pax: Gamma, Murtaugh, TarTar, Othello, Dr. Lector, Minion, Deadhead, SoloCup
QiC: SoloCup
Warm Up
Slow Mosey to the Relay Lot
- SSH x 15
- IST x15
- Windmills x 15
Mosey to the portico
The Thang
- Squats x 5
- In/Outs x 5
- Merkins x 5
- In/Outs x 5
- Jump Squats x 5
- Run to the end of the Bus lot and back
Repeato 10, 15
Mosey to the loading dock
- Forward lunge walk around the dock
- 50 one legged calf raises (each leg)
Backward lunge walk around the dock
- 50 one legged calf raises (each leg)
Mosey back to the portico
- 5 Step ups (each leg)
- 5 Incline Merkins
- 5 Decline Merins
- 5 Dips
- Run the drop off circle
Repeato 10,15
Mosey to the corner of the Relay lot
- 10 Squats
- 10 Merkins
Ramblin’ Mary
Mosey to the center of the Relay lot
- LBC x 15
- Reverse Crunch x 15
Mosey to the far corner of the Relay lot
- 15 WWI Sit Ups
Mosey to the Ticket Booth
- Squirm x 15
Mosey to the cars
- Crunchy Frogs x 10
Moleskin
- Great work by everyone today. Thank you for the opportunity to lead
- Very nice to see @Lector back out and to hear about his weak Gluteus Maximus
- Glad to have Minion join us before he makes his way up to South Bend
- Hope there isn’t too much storm damage out there and that everyone has power
- Prayers and Positive Vibes for those with unspoken needs
Keep Pushing