AO: The Ridge
When: 02/18/2025
Number of Pax: 3
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Corner Kick
Introduction
PRE-BLAST – :mount_fuji: The Ridge:mount_fuji: – Boot Camp – Tuesday 2/18 – 0515-0600
Did you know there is a warm side to The Ridge? Join me to explore the warm side of The Ridge. I’ll bring the heat you bring:
:coupon:
:gloves:
:athletic_shoe: for pavement
HC below.
Warm-O-Rama
WOR
– Imperial Walkers – 10 in cadence
– Arm Circles – 10 in cadence
– Abe Bagotas – 10 in cadence
– Motivators from 5
The Thang
Stop 1 – Flags
Curls Positive (in cadence) – 10
Curls Negative (in cadence) – 10
OHP (on my up) – 20
Lawnmower pull (on my up) – 10 each arm
PAX call
Stop 2 – East side of hill
Shoulder taps (in cadence) – 15
Lunges (in cadence) – 15
PAX call
Stop 3 – Path on the way to pool
Merkin ring of fire – 5 decending
Bobby Hurley – 20
PAX call
Stop 4 – Park in neighborhood
Overhead clappy things (in cadence) – 15
Bear crawl and merkin combo – using parking stall lines
PAX call
Stop 5 – Pool lot
Carolina Dry Dock (on my down) – 20
Plank Jack (in cadence) – 15
Duck walk and jump squat at each parking stall line.
Stop 6 – Pool Lot Entrance
No Surrender (in cadence) – 10
Peter Parkers (in cadence) – 15
SkullCrusher (on my down) – 20
PAX call
Stop 7 – Flags (if needed)
Curl (on my up) – 20
Bent over Row (on my up) – 20
Coupon Squat (on my down) – 20
PAX call
Mary
American Hammer – 20 in cadence
Flutter Kick – 20 in cadence
LBC – 20 in cadence
Freddy Mercury – 20 in cadence
Circle of Trust
“You risk so much hesitating to fling yourself into the abyss”, Michael Easter – Scarcity Brain and Comfort Crisis.
The more we hesitate to do that thing that we know is going to be challenging but we know we need to do it’s going to be uncomfortable we are just risking so much waiting to do that because that’s where the treasure is.
Naked Man Moleskin
The warm spot is the playground lot east of the pool.