June 22nd, 2021 By Big Bird

Hi all, Big Bird here with today’s back blast. Twenty of Harrisburg’s finest showed up in the gloom for a summertime beatdown.

Warm up:

20 SSH in cadence, 15 2 count mountain climbers in cadence , 10 windmill in cadence ,  10 IST in cadence

The Thang:

Mosey to tennis courts For Burpee Medley

Exercises are Burpees, Merkins, Flutterkick, SSH. Start with 5 reps of each exercise. 5 Burpees, 5 Merkins, 5 2 count flutter kicks, 5 SSH, start a new set every 1:30, add a rep until you get to 10 of each. If you’re fast you get loads of rest.

Mosey to Parking lot for Mercans Suicide:

First line10 Mercans
2nd 10 wide Mercans
3rd 10 diamond Mercans
4th 10 hand release Mercans
5th 10 dive bomber’s Mercans

Four Corners:

Start out by counting off by fours. 1s start at First Base (1st cone) do AMRAP Squats until relieved. 2s at Second Base (2nd cone) do AMRAP Mercans until relieved. 3s at Third Base (3rd cone) do AMRAP LBC’s until relieved. 4s at Home Plate (4th cone) will perform 15 Burpees then run to First, relieving the Pax there. Continue until all Pax have done the Burpees

Mosey to Hill for Quadrafeella Suicide:

Quadrafeella up hill and do island suicides come back to hill for Quadrafeella each time

Mary (on the Hill)

20 LBC’s

20 Low Dolly

Jail Break to Cars for Name o rama

Moleskin

Great time this morning for me anyway.  I think the Pax thought I wasn’t going to show but I arrived with plenty of time to start so everyone would get their moneys worth.  It was somewhat bitter sweet for me too because this may be my last Ridge workout for awhile. Getting the hip replaced Thursday morning, so I will play everything by ear after that.  Anyway always a pleasure.

Announcements

Happy Hour AO starting in July every third Wednesday f the month.  Sign up will be added to genius. We had an FNG JJ Evans, Welcome out! He went to Ohio State, was in the marines, works with Fennigen in the foundation biz, hobbies include fishing and power lifting.

The Ridge

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