March 12th, 2026 By GoldRush

The Ridge doesn’t care about your feelings, and neither do man-makers—perfect ingredients for a proper Thursday beatdown.

PAX: Othello, Bear Claw, Uncle Floyd, Sheep Dog, Ace,
Q: GoldRush
FNGs: 0
COUNT: 6

 

People’s warm up

Each person picks a warm up routine. Wrapped up with some stretches.

Warm up Continued

Mosey to the stop sign across from the ticket booth and sprint to the stop sign directly in front of the ticket booth. Go back while doing high knees, stealth walk, bear crawl, toy soldiers, lunges and IST. Once back, repeat, then mosey to parking lot right of the ticket booth.

 

The Thang

Start with 6 man-makers at the center, then move to a station. Choose one of three exercises at the station. Do 10 reps, then return to center for six man makers. There are a total of six stations. Each time you go around, the routine will change as you can choose a different exercise. At the halfway point, run a lap as a break.

Here are the exercises at each station:

1. Stacked feet/hand Mericans, LBC, IST
2. X Squat, Crunchy Frog, Chest Tap Mericans
3. Inch worms, In & Outs, Mountain Climbers
4. V-ups, Superman Pulse, Plank jacks
5. Apolo Ohno, Lunges, Freddie Murcury
6. American Hammer, Bobby Hurley, Decline Mericans

 

Announcements

• 3/21 – Idiot run. Sign up link below

https://runsignup.com/Race/NC/Albemarle/FellowshipoftheIdiot197mRun

• Harrisburg 5K

https://www.harrisburgnc.gov/415/Harrisburg-5K-Fun-Run-Health-Expo?

 

• Next White Lightning , Sheep Dog looking to lead a cycling routine. Head’s up to get your bikes ready.

 

Backblast, f3harrisburg, Harrisburg, The Ridge

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