AO: The Ridge
When: 07/25/2024
Number of Pax: 12
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Bedpan
Introduction
It was a beautiful morning for a burner. As i took my sandbag out of my trunk, i realized what was creating the wonderful musky smell.
Warm-O-Rama
SSH x 25
Mountain Climbers x 15
Abe Vi Goda x 10
Learn to fly x 10
Michael Phelps x 10
The Thang
Thang 1 Two cone stations (divide PAX into two groups)
Cone 1: Burpee Variations (PAX performs one exercise and runs to other cone, complete all three exercises to finish the THANG)
*Prison Cell Burpee (knee to each elbow), Hand Release Burpee, Contra Burpee (increase merkin by 1) x 10
Cone 2: Heavy Cone (PAX performs one exercise and runs to other cone, complete all three exercises to finish the THANG)
- Thrusters, Overhead sandbag toss, coupon swing x 15
Thang 2: Indian Run to next Thang
Thang 3: Mental Mile (split PAX into two groups)
- Descending ladder
- 21 Dips and Box jump | run to other pavilion
- 21 Monkey Humpers, 21 Lt Dan | run back to other pavilion (decrease by 7)
Thang 4: Bear Crawl Groiner
Line up PAX across parking lot. 5 bear crawl steps and move into a groiner. Down and back on the parking lot.
Jail break back to flags
Mary
LBC x 20
Wide Leg Sit Up x 15
V-up Sit Up x 10
Merkin Ring of fire x 3 till 6 AM
Circle of Trust
Question to the PAX: how was the Mental Mile? (the path between the two pavilions is longer than you think, you are gassed, and have exercises waiting for you at each end)
CoT: Just because it is taking time, doesn’t mean it is not happening. To many people often quit right before the results they were desiring. Do not let your ego, self doubt, or other factors change your course from accomplishing what you set out for. The universe will deliver in due time. Keep pushing forward and ask for support when needed. The group today did not give up on the mental mile and a huge shout out to Flo for crushing it and staying with Dilly Dilly.
Naked Man Moleskin
1,2,3,4 Groiner!!!