AO: The Ridge
When: 11/07/2024
Number of Pax: 8
DR Names:
Number of FNGS:
FNG Names:
QIC: Pull-up
Introduction
It’s a black diamond. We will be on the move the entire time. Plan on being on grass and pavement.
It was a clear morning, about 42 degrees, no wind. Five of us ran an EC3 at 0430.
Warm-O-Rama
10 each side thai fighter
10 imperial walkers
motivators from 10
The Thang
Starting in the pool lot
Run to the hill
Bear crawl up the hill
at the top: 10 burpees
Crawl bear down the other side.
Repeat until 5:20
Champagne run (5 second sprint w/merkins) across the football fields to the path adjacent to Ridge road, then proceed on the path to the base of the bridge.
Thang 2:
10 grady corns, 10 moroccan night clubs (4 counts), increasing by 2 and maxed out on final round 50 & 25.
Facing north side shuffle across the bridge
At the other side: 10 bonnie blairs & 10 jump squats, increasing each round. Final round was 25 jump squats.
Side shuffle facing north back to the start
Repeat until 5:45
Champagne run (5 count w/ plank jacks) back to the flags by heading south along the path
Mary in lot by the flags:
American hammers (optional w/coupon) (4 count)
Leg lifts
Big boys
LBC’s
high and low plank until 6
Circle of Trust
I have nothing to say today. Thanks to Just Dance and Broomstick for contributing their thoughts.
Naked Man Moleskin
Soundgarden Superunknown track 3