September 3rd, 2020 By Gapper

23 men defied the fartsack and got better today at the Ridge with a workout inspired by my first Q in 2013. Here’s how it went.

WARMUP

• Mosey to the base of The Ridge
• SSH x15
• Forward & backward arm circles 20 OYO
• IST x10
• Invisible jump rope 60 seconds

BACK TO SCHOOL

• Sprint to top of hill, do 3 burpees, then back down. 5 rounds.
• Mosey to portico & partner up
  • P1 does 20 step ups each leg while P2 does Turkish get-ups. Flapjack.
  • P1 does 30 dips while P2 does merkins. Flapjack.
• Mosey to bus lot
  • Bear crawl to buses & back
  • Lunge walk to buses & back
  • Decline merkins x10
  • LBC x20
• Mosey to People’s Wall
  • Spider Man Merkins x10 then sprint to far end of field
  • Spider Man Merkinx x10 then sprint back to wall
  • People’s Chair 60 seconds (with air press at end)
• Mosey to suicide lot
  • Suicide with 5 burpees at each line you cross going out (5, 5+5, 5+5+5, 5+5+5+5, etc.)

MARY

• LBC x15
• The squirm x15
• Low flutters x15
• W x10
• Homer to Marge x2

MOLESKIN

• Strong work by everyone this morning on another muggy day in the gloom. At least relief is coming by the weekend.
• Gotta watch out for those invisible jump ropes. They’ll trip you up every time, just ask @Deadhead.
• Welcome to newly named Saddlebags (FNG Grayden, 2.0 of Vespa). Aye!
• Prayers for Nacho Libre’s friend in the ICU

Harrisburg, The Ridge

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