March 11th, 2021 By Exit54

Fifteen PAX rolled out of the sack and gave it their all for an up-tempo morning at the Ridge…

WARM-UP

• Mosey to the portico, alternate some high knees and side shuffles, COP
• Disclaimer
• SSH x 20 (IC)
• IST x 20 (IC)
• Windmills x 15 (IC)
• Mosey around the back of the school

THE THANG

Pt I: Scenic Tour of the Ridge

• Mosey around the back of the school, stop at the first patio
• Wide Mericans x 10 (IC)
• Jack Webbs x 10 (IC)
• Standard Mericans x 10 (IC)
• Jack Webbs x 10 (IC)
• Diamond Mericans x 10 (IC)
• Jack Webbs x 10 (IC)
• Mosey to the benches by the Bull Pen – check that – let’s go to the tennis courts instead
• Left-arm side pushups x 10 (IC)
• Right-arm side pushups x 10 (IC)
• Straight arm side lifts x 10 (IC)
• Straight arm forward lifts x 10 (IC) – these were pointless and got scrapped quickly
• Left-arm side pushups x 10 (IC)
• Right-arm side pushups x 10 (IC)
• Jack Webbs x 10 (IC)
• One more REPEATO of side push-ups and Jack Webbs x 10 (IC)
• Mosey to the suicide lot, circle up

Pt II: CIRCLE SUICIDES

• PAX rotate between variety of planks while two runners run the Circle Suicide – straight arm plank, elbow plank, side-arm plank, mix in some downward dog and upward dog. Recover with a brief Cow Pose (which some of the PAX took to mean stare blankly at the Q).
• Run a quarter lap, turn around and go back
• Run a half lap, turn around and go back
• Three quarter lap, turn around and go back
• Full lap, turn around and go back
• Rotate until everyone has a chance to run it
• Mosey to the Hill

Pt III: Hill Burpees

• Five burpees at the base of the hill
• Run to the top, five burpees
• Run to the bottom of the other side, five burpees
• Run to the top, five burpees
• Run back to the start, five burpees
• Mosey to MARY

MARY

• In-and-outs for 2 minutes
• Alternating scissor kicks for 2 minutes

MOLESKINE

Some fine weather at the Ridge today and we couldn’t let it go to waste. Any time we get perfect conditions, your Q likes a mixed beatdown with non-stop cardio and pain stations – so that was pretty much what the first half of the workout. @Pancake ran point for us and said his shoulders felt great as we were leaving the tennis counts.

For the latter half, I recycled something called the Suicide Circle, previously used in my first Q at the Ridge back in 2016. Not so much up-tempo, but hard on the shoulders and very hard on the mind. About halfway thru I checked in on @Pancake’s shoulders again and time time he said they were “OK” and “fine”.

We finished that piece up earlier than expected, but with just enough time for a trip over the Hill and back (with 25 burpees interspersed). The PAX were just thankful to do something other than more planking, so this went off without any complaints. All in all we fit a ton of work into 45 minutes with great efforts by everyone.

As for announcements – want to wish a big welcome to @Big Country visiting us from Kannon.

Please RSVP for @FlipPhone’s farewell get-together this weekend. @Flip’s been an incredible contributor to this AO – before, during, and after his Master Q stint – and will be sorely missed. Let’s all try to make it out this Saturday to send him well.

Prayers for @Wexler’s friend Louie Spagnola, who is recovering from a heart attack and subsequent coma. Long road back to recovery for him, please lift him up along with his loved ones.

As always, thanks for letting me lead.

/Exit 54

Harrisburg, The Ridge

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