AO: The Ridge
When: 11/17/2022
Number of Pax: 18
DR Names:
Number of FNGS: 0
FNG Names:
QIC: bedpan
Introduction
The pavement was pretty dry with a few wet spots to be mindful of. The wind was blowing and the temperature is dropping. Got to the AO to place my cones for Thang 1 and meet up with Bernie for his 1st EC run.
Warm-O-Rama
*reminded the PAX as the weather gets colder we need to warm up a bit before getting into stretches.
Mosey – High Knees, Side Shuffle, Butt Kicks
Abe Vi Godas x 10
Frankenstein’s x 10
Imperial Walkers x 10
Arm Circles x 10
The Thang
THANG 1 – Bear Crawl partner beatdown (split pax up into teams of 2)
-Partner 1: starts with AMRAP of squats, bear crawl to partner, AMRAP Burpee, bear crawl to partner
-Partner 2: bear crawl to first line, AMRAP of squats, bear crawl to next line, AMRAP of burpees
Partner 1 wheel barrel partner 2 to next line
-Partner 1: starts with AMRAP of bonnie blairs, bear crawl to partner, AMRAP monkey humpers, bear crawl to partner
-Partner 2: bear crawl to first line, AMRAP of bonnie blairs, bear crawl to next line, AMRAP of monkey humpers
Partner 2 wheel barrel partner 1 to next line
Move to Pavilion for 40 Step Ups and 40 Dips, move group to flags
Thang 2: 11’s (split up PAX into all partner 1 and partner 2 to opposite sides of the parking lot)
- 10: Freddie Mercuries
- 1: SSH
Quick Mosey to kill a few minutes
Mary
- LBC x 20
- Side Crunch x 10 each side
- Heel Raises x 10
- Plank to 6
Circle of Trust
To Be Thankful
The holiday season can be stressful. Take a moment to be thankful for who and what you have in your life. The stress from work, holidays, bills, family, etc can distract us from what we have. Do not forget to enjoy all the moments you have with your family and friends. My mom is doing well but it is scary to have her need open heart surgery and a pacemaker.
Naked Man Moleskin
Proud to have joined Bernie on his first EC run this morning.