AO: The Ridge
When: 05/18/2023
Number of Pax: 11
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Foundation
Introduction
Great weather for a beatdown
Warm-O-Rama
Imperial Walkers, Abe Vigodas, Arm Circles, and calf stretches
The Thang
Round 1 – 30 Curls, 10 Leg Raises, 25 Curls, 10 Leg Raises, 20 Curls, 10 Leg Raises, 15 Curls, 10 Leg Raises, 10 Curls, 10 Leg Raises, 5 Curls, 10 Leg Raises, Run to Bus Stop and do 15 merkins and 15 Air Squats and run back
Round 2 – 30 Dips, 10 Monkey Crunches, 25 Dips, 10 Monkey Crunches, 20 Dips, 10 Monkey Crunches, 15 Dips, 10 Monkey Crunches, 10 Dips, 10 Monkey Crunches, 5 Dips, 10 Monkey Crunches, Run to Bus Stop and do 10 hand release merkins and 10 Air Squats and run back
Round 3 – 30 Overhead Presses, 10 Pickle Pushers, 25 Overhead Presses, 10 Pickle Pushers, 20 Overhead Presses, 10 Pickle Pushers, 15 Overhead Presses, 10 Pickle Pushers, 10 Overhead Presses, 10 Pickle Pushers, 5 Overhead Presses, 10 Pickle Pushers and run to bus stop and do 15 merkins and 15 air squats and run back
Round 4 – 30 Bent Over Rows, 5 big boys, 25 bent over rows, 5 big boys, 20 bent over rows, 5 big boys, 15 bent over rows, 5 big boys, 10 bent over rows, 5 big boys, 5 bent over rows, 5 big boys and run to bus stop and do 15 merkins and 15 air squats and run back
Rinse and Repeat
Circle of Trust
The quote want to start with today is “1% percent improvement every day can lead to big changes.” People that are successful don’t do it all at once. Whatever area it is in such as fitness, work, playing an instrument, etc. they keep at it and it is a series of small improvements that get them to that expert level. For fitness, 1% better each day can be as simple as showing up today and doing the workout even if you really don’t feel like it. Or trying to push yourself a little bit faster on the running part. My challenge to you is to think of one area of your fitness that you want to improve on that you’ll do tomorrow. 1% improvement every day can lead to big changes.
Aye?
Naked Man Moleskin
Ended in prayer