AO: The Ridge
When: 02/28/2023
Number of Pax: 19
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Mr. Belding
Introduction
This morning we introduced a coupon focused workout, with a little bit of running mixed in to make sure the heart rate stayed up.
Warm-O-Rama
Motivators from 6
Abe vigoda 10
Imperial Walkers 10
Arm circles 10 forward and back
Mosey
The Thang
Buy-in – sets of burpees on the 45 second timer
Coupon workout – Tabada style 8 sets of 30 seconds on 10 seconds rest
Round 1 – Alternate overhead press and merkins – Run 400 meters after
Round 2 – Alternate curls and dips – Run 400 meters after
Round 3 – Alternate squats and calf raises – Run 400 meters after
Round 4 – Alternate Chest Press and Blockees – Run 400 meters after
Round 5 – Mary – Alternate Heels to Heaven and LBC – Hold Plank to 6:00
Circle of Trust
The COT focused on the power of F3 and ability to use that power to work toward healthy communities. I reflected on some of the division that seems to exist in out communities right now, but how F3 PAX can take a lead in the focus on building a positive community. It is needed given all that we see around us right now.
Naked Man Moleskin
Great push by all – special thanks to El Dinghy for the music!