AO: The Ridge
When: 10/24/2024
Number of Pax: 5
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Blue Gill
Introduction
What…Qing two days in a row at The Ridge!!! Nobody signed up to take the Q so decided to jump on the opportunity. Was hopeful by YHC grabbing the Q that it provided the opportunity for another PAX to go attend Just Dance’s VQ. Initially it looked like it was only going to be the SQ ( Corner Kick) and myself in attendance, but a few more HC’d
Warm-O-Rama
Warmed us up by doing some Motivators, Abe Vigodas, Arm Circles, Imperial Walkers, and Harry Rockettes.
The Thang
The THANG
Started off at the flags where we did a mixture of coupon exercises targeting specie muscle groups and then followed up with resistance band work focusing on the same muscle groups
Coupon – Bent Over Rows, Lawn Mowers (Left/Right), Pull Overs
Bands – Seated Rows, Single Arm Seated Rows (Left/Right)
We then moseyed with coupons/sandbag to the Community Pool where we jumped in with the Black Diamond group ( coordinated in advance with Pullup) and completed one round of their THANG2.
40 reps of Skull Crushers, Rows, Curls, Pull Overs, and OHP followed by a run up to the top of the hill, complete 5 Air Squats, run to the base on the other side of the hill. Return to the top and do 5 Air Squats and return to the BD flag area. From there we moseyed back to our flag area
At the flag area, we performed more Coupon/Resistance Band work
Coupon – Chest Press, Close Grip Press, Back Squat, Goblet Squats
Bands – Chest Press, Chest Flyes, Lower Chest Raises, Squats, Squat Hold/Explodes
Finished Up with some Gas Pumpers and Flutter Kicks
Circle of Trust
The Govenor – brain controls everything and its natural tendency is to keep us safe. Analogy of a governor on a car. The car can go let’s say’s 135mph but only lets you go to 91mph. There’s more there but the governor won’t let the car do more. Similar to our brain . Fight or Flight. The brain is content to just keep us safe and comfortable. The idea that we may only be using 40% using of our potential. Make a decision to change to get past those controls . Once we get to those limits then we need to embrace that uncomfortableness and try and get a little percentage more out of it. Rinse and repeat. That’s where the growth happens . Don’t be mediocre. That’s common… be uncommon amongst the common.
Regurgitated information read and heard from David Goggins
Naked Man Moleskin
Thanks to Corner Kick for being the 6. Reaching out in advance to get the plan and how he could further help. Had some candid conversation with Morticia running up the hill. All in all it was a great morning and I’m thankful I get to do this with all of you