AO: The Ridge
When: 07/26/2022
Number of Pax: 15
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Disco Ball
Introduction
Got in a nice 3mile EC with Sensydone
Warm-O-Rama
SSH IC 20
A-begotas
Knee and Ankle Rotation
Sexy Mamas
Arm Circles
Michael Phelps
The Thang
Timed DORA
1st round 7 minutes- One partner overhead press, other up and over the hill and back, switch
2nd round 5 minutes- Same as above but exercise is curl to press
3rd Round 3 minutes- same as above but exercise is bent over row to curl to press
4th round 1 minute- everyone does 1 minute of burpees then jail break up and over hill and back
5th round 7 minutes- weighted squat partner 2 bernie sanders up and over hill and back, switch
Mary –
love sacks
Heal Taps
flutter kicks
hold plank till 6
Circle of Trust
So there are things that I am not great at, I do not want to call them a weakness, just things I can improve at. For example I can put weight on and ruck all day, but running I can do, just not great at it, so today I got out and did three miles with Sensydone, My shoulders are not great, so todays workout was designed to improve that.
I challenge all of you to find things physically, in family, in work, that arent your weakness, just things you can get better at and work on those things. However, it will only be effective if you talk about those things, in family I had a conversation with my M of things I wanted to improve on. At work I had a conversation with a few folks I work with, once you tell someone you are now held accountable,
Naked Man Moleskin
Great weather, and awesome 2nd F coffeteria