AO: The Ridge
When: 10/20/2022
Number of Pax: 32
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Bernie
Introduction
The cold was no match for the Bernie Burn! Things got heated up fast!
Warm-O-Rama
Short mosey in the parking lot
Motivators from 6
Tappy Taps
Abe Vigotas
Arm Circles
The Thang
Bear Crawl 1/3 up the hill, then 10 decline and 10 incline Merkins
Bear Crawl another 1/3 up the hill, then 5 decline and 5 incline Merkins with shoulder taps
Sprint last 1/3 up the hill, then 5 Burpees at the top
Ran down backside of hill, then 20 leg lifts
Ran backside base of hill to path, then 20 Gas Pumpers
Ran path back to base of hill, then Coupon work
Round 1 of coupon work- 20 each of Alternating Side Straddle Squats, Thrusters, Curls. Repeated Hill Circuit
Round 2 of coupon work- 20 each of Dips, Coupon Squats, Coupon Swings. Repeated Hill Circuit
Round 3 of coupon work- 20 each of Skull Crushers, Bent Over Row, Chest Press. Repeated Hill Circuit
Circle of Trust
Shout out to Quattro for planting the F3 idea in my head and finally convincing me to come out. Explained my techniques of accelerating I learned from a booked called The Compound Effect by Darren Hardy. Quattro led us in prayer
Naked Man Moleskin
A lot of grunts, gasps and heavy breathing today! Sign every PAX worked their ass off and had a good workout!