AO: The Ridge
When: 04/23/2024
Number of Pax: 11
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Corner Kick
Introduction
Just another morning turning left.
Warm-O-Rama
– Imperial Walkers – 10 in cadence
– Arm Circles – 10 in cadence
– Abe Bagotas – 10 in cadence
– Harry Rockettes – 10 in cadence
– Warm up Lap (Short)
The Thang
Four station based workout
Coupon lap followed by a run lap. Repeat targeting four times
Coupon Lap (4 stations)
Start/ Finish
Curls – 20
Bent Over Rows – 15
Farmer Carry to Turn 1
Turn 1
Skull Crushers – 20
Pull Overs – 10
Rifle Carry to Turn 2
Turn 2
Coupon Squat – 20
Coupon Calf Raises (4 count) – 10
Farmer Carry to Turn 3
Turn 3
Coupon Chest Press – 20
Big Boys – 10
Rifle Carry to Start/ Finish
Run Lap
Big lap run from/to start/finish
Circle of Trust
I hold a lot of value in myself to help other and solve problems. I need to remind myself that there is learning in the struggle and the value of that can outweigh me providing a quick solution for someone. Providing guidance or support can be more valuable than a solution.
Naked Man Moleskin
Mary is at the end and WOR is at the beginning…