AO: The Ridge
When: 02/20/2025
Number of Pax: 7
DR Names:
Number of FNGS:
FNG Names:
QIC: Ecto Cooler
Introduction
Wanted to create a full body workout broken out into 3 stages to keep warm and get in a burner.
Warm-O-Rama
Motivators (6), Abe vigodas, Imperial Walkers, Tie Fighters, Quick Mosey
The Thang
We had 3 Stations, due to the ice they were Station 1 Pavilion (LEGS), Station 2 Middle East Lot (Upper Body), Station 3 Far East Lot (CORE). We would work through these stations as a group, while the exercises themselves were OYO. Mosey between stations.
RD 1: S1- 40 Air Squats, 40 Steps ups (20 each leg), S2 2- 40 Chest press, 40 Skull Crusher, S3- 40 American Hammers, 40 LBC.
Rd 2: S1 – 30 Bonnie Blairs, 30 Table Leg Press, S2 – 30 OHP, 30 Curls, S3 – 30 Gas Pumpers, 30 Flutter Kicks
Rd 3: S1 – 20 Calf Raise, 20 Bobby Hurley, S2 – 20 Thrusters, 20 Lawn Mowers (each arm), S3 20 Zombie Crunches, 20 Freddy Mercury
RD 4: S1- 10 Squat Jumps, 10 Rev Lunges (each leg), S2 – 10 Blockies, 10 WW3, S3- 10 Mountain Climbers IC, 10 Plank Jacks IC
We completed all 4 rounds right at 5:55 and circled up for Mary: American Hammers, Leg Lifts, Heel Taps, Merkin Ring of Fire.
Circle of Trust
Heard a line from a Mike Rowe podcast on the way to the Ridge this morning. It was from Tim Allen he said to “Do the best you can to add value to every situation” I immediately wrote that down in my notes and thought that would be better than the COT I had planned. Spoke about how we can add value to any situation whether it be at work, at home, in public, in F3. It doesnt take much to add value to any situation, help a coworker who is behind, chip in with extras chores at home if your M needs a break, say hi to someone in public and offer some help, check in on fellow pax in F3 or help pick up after the workout. We have countless opportunities every day to add our value.
Naked Man Moleskin
I was off on my cadence this morning and mind was all over the place but we honed it in as a group and every pushed! Singled out old man Meta in COT for helping the elderly in public