Backwards Bear on the Ridge

9 strong Harrisburg F3 men got a little stronger this morning in the brisk fall air. The weather was an afterthought as we moved into the Thang…

Warmup (in cadence):

  • SSH x15, IST x15, Windmill x10, Alternating Lunge x15, Merkin x15

Partner “Relief”:

  • Broad Jump Burpie from Ridge to Box Office sidewalk, relieved by partner doing run across lot and up the ridge w/ 5 Air Squats
  • Crawl Bear (backwards bear crawl) from Box Office sidewalk to Ridge, relieved by partner doing run across lot run and up the ridge w/ 5 Air Squats

Center Lane Curb to Curb Beat Down:

  • Backwards Run, Forward Sprint, Single leg Curb Hop Ups Ladder (1 to 7)
  • Clockwise Round-the-Clock Merkins (7 at 12, 3, 6, 9)
  • Lateral Squat Walk over and back, Alternating Lunge w/ Curb Landing Ladder (1 to 7)
  • Counter Clockwise Round-the-Clock Merkins (7 at 12, 9, 6, 3)
  • Crab Walk, Walk Crab, Burpie Ladder (1 to 7)


  • Plank taps (in cadence) – R foot / L foot, R hand / L hand, L hand R foot / R hand L foot
  • 5 count power abs (5 count each, repeato) – Seated hold, L leg fly, R leg fly, Reverse crunch, V hold


  1. It was a pleasure and honor to lead this morning fellas. I’m glad the black ice subsided and that the frost on the Ridge didn’t take anyone out. Watch out for the glass though…
  2. Strong work this morning! I know I threw some “less frequent” movements in the workout today. The mumble chatter was great… I actually never have seen a bear walk backwards @BBQ, and is the “I T Band” the name of @ScheduleC’s band?
  3. Last week for Sole Redemption. Food and other items collection still ongoing.
  4. Summer 1997 homily, Clinton, IA – “Are you living the life God wants you to live?”


12 thoughts on “Backwards Bear on the Ridge

  1. Schedule C

    @Clueless, amazing job this morning. Love doing things that are outside of the norm. We need more of that.

    I have been dreading showing up when you lead and today was that day. Totally sore but loved every minute of it!

  2. Stoli

    Clueless! Awesome you’ve wasted no time in Q’ing workouts. I owe you a visit down to a Ridge workout. Hope all is well.

  3. Billy Goat

    Well done boys, well done. #warminthefartsack

    @Escalade – nice showing, guess the power of Twitter and telling us you were going was a personal EH in a way.

  4. BBQ

    @Clueless – another solid lead. I liked the variety too and some new exercises. Not sure about those backwards bear crawls. Bears definitely look more vicious charging face first, mouth open and not their backside. Unless they’re about to sit on me.

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