Getting the Blood Flowing at the Ridge

13 men met on a clear 45 degree morning to get their blood flowing for the day ahead, and we met that goal.


Mosey to COP with high-knees and butt kickers

SSH x 20

Windmill x 10

Imperial Storm Trooper x 10

Air Squats x 10

Plank Jacks x 10

Merkins x 10

Burpees – 5 OYO

The Thang

Mosey to picnic tables

Incline Merkins x 20

Decline Merkins x 20

Step-up x 25

Jump squat x 20

Burpees – 5 OYO

Mosey to Wall

Peoples chair – 1 min

Merkin x 10

Peoples Chair – 1 min

Air Squat x 10

Peoples Chair – 1 min

Balls to Wall – 1 min

Peoples chair –

Donkey Kick x 10

Peoples Chair – 1 min

Plank Jacks x 10

Mosey to parking lot

Merkins x 10 – run around 1 island – Merkiins x 10 – run around 2 islands – repeat x 4

Air Squat x 10 – run around 1 island – air squat x 10 – run around 2 islands – repeat x 2

Jail Break to Mary


LBX x 25

Low Flutter x 10

Mason Twist x 10

W x 10

Low Dolly x 10

W x 10

Crunchy Fog x 15


Thanks for the opportunity to lead this workout, men. You could probably tell I called an audible on those parking lot repeats. Not the smoothest of transitions, but we did keep the heart rate up. Thanks for hanging with me on those impromptu repeats!

@Schedule C – I hope your fingers don’t get too cold, playing on Saturday morning at mile 24 of the Thunder Road marathon. It is going to be chilly.

Please remember our support for the Harrisburg Food Pantry as the holidays approach. @ScheduleC and @SoloCup are collecting all types of non-perishable food this month.

Sole Redemption is wrapping up soon. Get men’s athletic shoes to @BBQ.

Remember that today is Veteran’s Day … “As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.” –John Fitzgerald Kennedy



3 thoughts on “Getting the Blood Flowing at the Ridge

  1. SoloCup

    I think I enjoy your Q’s the most Minnow. It’s the variety and the constant movement. Thanks for all you do.

  2. RibShack

    Thanks for the lead Sir SS Minnow. Those parking lot around the worlds were quite annoying; seemed like they never would stop!! And, I’m sure it was due in large part to @Clueless & @Tumbler lapping us!! Good times, thanks again!

  3. Schedule C

    Minnow, it was a great lead this morning. Exactly what we needed to keep the chill away.

    Here’s to hoping my fingers work Saturday morning!

    @Solo Cup and myself were just remarking how FEW burpees we will be doing re: Food Pantry donations.

    I appreciate you leading us this morning. Aye!

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