May 22nd, 2025 By GoldRush

The gang came out to the Ridge for a delightful leg routine.

 

PAX: TarTar, Dr. Lecter, Bear Claw, Murtaugh, Uncle Floyd, Constitution, SS Minnow, Colonel Steve,  Othello
Q: GoldRush
FNGs: 0
COUNT: 10

 

Warmup

• SSH x 15

• IST x 10

• Windmill x 10

• Penny Pickers x10

• Apollo Onos x 10

 

Stretches

• Wide stance bend down and reach ankles

• Move to one side into a runners pose. Raise front toe, straighten front leg. Try to reach the floor if you can. Repeat, then move onto the other leg

• leg/glut stretch

• Quad stretch

 

The Thang

Mosey to the tennis courts and do 3 sets of 20 reps of the following. Run to the end of the tennis court between sets.

• Balance lunges – one foot up on the chair x 20 total
• Calf Raise squats
• Alternating side lunge – 20 total
• Dead lift squats x 20 total

Run to school building wall. Wall squats for 15 sec x 3.

Mosey to the back of the school benches and do 2 sets of 20 reps of the following: Run to the light pole and back between sets.

• Leg push ups to high knee 20 total
• Toe roll lunges x 20 total

Head back to parking lot.

Chair salutations – two times for 30 sec

Closed out with 10 JLos

 

Announcements

6/7 – Harrisburg 12yr. Anniversary.

Volunteers needed for  Coca Cola 600 races on May 24th and 25th. Here’s the sign up link:

https://www.signupgenius.com/go/10C0E4FADA72CA5F4C43-56628997-coca#/

 

Praises

•Sunshine won her soccer championship after getting hit hard multiple times. She also stopped penalty kicks and scored the deciding goal. Made her family proud.

 

Backblast, f3harrisburg, Harrisburg, The Ridge

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