October 21st, 2021 By Exit54

Six veteran PAX introduced the FNG to some of what the Ridge has to offer…

WARM-UP:

Mosey around the parking lot, COP

• SSH x 20 (IC)
• Windmills x 15 (IC)
• ISTs x 15 (IC)

THE THANG:

The Merican Lap: lap around the school, stopping at various locations for a few rounds of Mericans.

1. Portico: Square Mericans (hands under your shoulders, elbows stay by your side) x 10, then x7, then x5 then x3.
2. Loading Dock: Rectangle Mericans (hands out wide, bend your elbows out wide as you go to the ground) x10, x7, x5, x3
3. Picnic Area: Eagle Mericans (hands out wide, point your fingers to each side, elbows out wide as you go to the ground) x10, x7, x5, x3
4. Tennis Courts: Kong Mericans (on your knuckles, hands close together and directly under your chest) x10, x7, x5, x3
5. Parking Lot Corner: Diamond Mericans (everyone knows these) x10, x7, x5, x3
6. Bottom of the Hill: Jihadis (hold at the top, hold halfway to the ground, hold at the bottom, hold halfway up, hold at the top) x5

Partner Fun on the Ridge:/

Partner up, one guy does curb jumps while the other guy does Quadrophelia up the hill. Switch off until 200 combined curb jumps.

REPEATO but switch out curb jumps for 100 V-Ups.

REPEATO but switch out V-Ups for 100 Stepback Lunges.

Mosey to MARY.

MARY:

• LBCs x 25 (IC)
• Alternating In-and-Outs w/ hold for 2 minutes
• J-Lo’s x 20 (IC)

ANNOUNCEMENTS:

• All-Pro Dads tonight at 7 at the library. For those with kids at HRES, see @Wexler if you have questions.
• @SoloCup looking for some help moving furniture this weekend.

MOLESKINE:

Lighter attendance on another perfect October morning at the Ridge. Given the fine weather, and a top-level Q on the docket, I can only assume this was due to TimeLaps coming up tomorrow night. That’s alright though, as this band of Respects, triple Hates, FNGs and a few in the middle made it all count.

We kicked things off with something I recycled from last year, take a lap around the school, stopping periodically to do a unique pushup in sets of 10-7-5-3. I read this push-up routine is what Tom Hardy  did to build upper body mass when playing Bane in that Batman movie. While I don’t know that we’ll see the same results right away, it’s safe to say we all gained a little upper body strength today. Part 2 was simple partner exercises using the hill, where I was sure to limit all the work to our lower halves.

Welcome to FNG (and your Q’s neighbor) Adam Cross. Adam moved to the Burg less than a year ago and recently asked me what the deal is with this F3 thing he’s heard about. Needless to say I’ve been bugging him nonstop to give it a shot, and today he finally took the plunge. The maiden post is always the toughest.

Good luck to our TimeLaps team this weekend. Forecast looks about as good it gets, so no excuses not to light up those trails. Or drink plenty of beer. Or both.

As always, thank you guys for letting me lead.

/Exit 54

Loc

Harrisburg, The Ridge

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