AO: The Ridge
When: 08/19/2024
Number of Pax: 15
DR Names:
Number of FNGS: 1
FNG Names:
QIC: Cinderella
Introduction
Kick off your week with a coupon focused beatdown at the regions most OG AO, The Ridge.
The theme will be purposeful movement, focusing on deliberate form. There will be no running. There will be music(way better than last Q at the DMZ)
Warm-O-Rama
SSH in cadence
Imperial Walkers in cadence
Tai Fighters R/L in cadence
Michael Phelps in cadence
Abe Vigoda’s in cadence
The Thang
Slow and purposeful form
Round 1: 12 reps each
| Order of Exercises | Chest | Arms | Back | Legs | Abs | |
| 1 | Derkin | Hammer Curl | Neutral Grip Row | Goblet Squat | WWWIII’s | |
| 2 | Irkin | Skullcrusher | Swimmers(in cadence) | Rev Lunges r/l | LBC’s | |
| 3 | Merkin | Reg(sup) Curls | Supinated Row | Coupon touch prisoner squat | Coupon Big Boys | |
| 4 | Chest Press | Dips | Dead Lift in cadence | Plank Dippers | Coupon Am Ham’s |
Round 2: 8 Reps
| Order of Exercises | Chest | Arms | Back | Legs | ||
| 1 | Derkin | Hammer Curl | Neutral Grip Row | Goblet Squat | ||
| 2 | Irkin | Skullcrusher | Swimmers(in cadence) | Rev Lunges r/l | ||
| 3 | Merkin | Reg(sup) Curls | Supinated Row | Coupon touch prisoner squat | ||
| 4 | Chest Press | Dips | Dead Lift in cadence | Plank Dippers |
The plan was for 3 rounds of descending reps. We got through almost 2. Had just enough time to do Mary which was LBC’s followed by a 2 rep merkin ring of fire and plank hold until 6am
Circle of Trust
Consistency is important in everyday life. It creates the building blocks that help accelerate you to the next level of achievement. Whether that’s fitness, in relationships, leading a team at work or as an individual contributor. And, as we age, we’re not as resilient as we once were especially the physical side. Being consistent in that regard helps us lose less momentum during injury or breaks, and be ready to respond to random life events.
Naked Man Moleskin
Calling cadence for 45min is tough. A couple lapses in the count and a few direction errors with Am Hammers calling left when we were already left haha. Good feedback from the pax on varying rep counts to keep the pax guess and good feedback on calling our exercises multiple times with an FNG present.