AO: The Ridge
When: 04/10/2024
Number of Pax: 7
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Sparkler
Introduction
PRE-BLAST for The Ridge – Run Club Wednesday 4/10/24 – 0515 Startex ending at 0600
Out and Back
Slingshot Runs
Running around the parking lot
Coupons, Merkins, Backflips
Simple but challenging
All terrain shoes
10 x 4
It’ll be fun. Let’s feed the cookie 
monster 
Warm-O-Rama
Active WoR heading towards the hill consisting of:
-High Knees
-Butt Kickers
-Toy Soldiers
-Lunges
-Step Ups
The Thang
Simple but Effective.
Utilizing 4 sides of Ridge Hill, run in an organized fashion circling the benches on top of the hill. Each side we ran for 10 minutes and we completed 4 rounds.
Recovery back to the flags for dead man hangs and deep sumo squat holds.
Circle of Trust
This was a veteran group so I delivered some candor to them. Who has an actual workout plan this week? Not the “I’ll see what the preblasts are and commit at night.” Those that have been doing this awhile are going to show up regardless and at the same time are we just getting comfortable? Or are we putting together a daily, weekly and monthly plan in order to get better in the areas we are focusing.
The second aspect is, who is holding you accountable? And why aren’t you asking others to hold you accountable?
Finally – You are organized and have a plan for work, likely goals and a daily focus. Why aren’t you taking the time to extend that to your fitness, family/ friends/ relationships and with your mental/ religious needs.
Stay uncomfortable, plan, execute and make sure YOU are holding YOU accountable as if you have someone keeping you on track then you should be so lucky. Aye!?
Naked Man Moleskin
Hill milage counts for a 25% bump versus flat ground milage. Convince me I am wrong. Everyone logged 3+ miles the hard way. I did see running and recovery, lots of mumblechatter and was proud of the effort and attitude of the group. No complaints but maybe then it was too easy?!