AO: The Ridge
When: 09/26/2024
Number of Pax: 6
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Foundation
Introduction
It was a great morning
Warm-O-Rama
Hairy Rockettes, Abe Vigodas, Seated V, Downward Dog, Michael Phelps
The Thang
5.5 minutes at each station then run 1/4 lap. Do the series of two exercises twice then run down to the cone and back and repeat until the 5.5 minutes is up.
Station 1 – 10 bent over rows, 10 leg raises
Station 2 – 10 overhead single arm dumbbell tricep extension with each arm and 10 LBCs
Station 3 – 10 Arnold Presses, 5 Leg Raises
Station 4 – 10 Elevated Curl and press, 10 Bird Dogs (each side is 1 rep)
Station 5 – Squats with Alternating Hip swings, 10 pickle pushers
Station 6 – 3 hand release merkins, 5 leg raises
Circle of Trust
Talked about keep going after your goals and to keep setting them.
Naked Man Moleskin
Ended in PRayer