AO: The Ridge
When: 11/21/2024
Number of Pax: 9
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Foundation
Introduction
cold and very windy
Warm-O-Rama
motivators, hairy rockettes, abe vigodas, michael phelps, downward dog
The Thang
1st 5 Rounds – Curls & Dips at Pavilion
5 Merkins at the two island stations
| 10 Curls/10 Dips then run |
| 15 curls/15 dips then run |
| 20 curls/20 dips then run |
| 15 Curls/15 Dips then run |
| 10 Curls/10 Dips |
2nd 5 Rounds – OH Presses & Bent Over Rows at Pavilion
5 Air Squats at the two island stations
| 10 OH Presses/10 Bent Over Rows then run |
| 15 OH Presses/15 Bent Over Rows then run |
| 20 OH Presses/20 Bent Over Rows then run |
| 15 OH Presses/15 Bent Over Rows then run |
| 10 OH Presses/10 Bent Over Rows |
Station 1 – in roundabout by pavilion, station 2 – next to middle island in entrance driveway, station 3 – just past farthest island in driveway entrance
Circle of Trust
Talked about being prepared for the cold weather. Proper clothes and extra stretching. Also, talked about how the holidays can be a tough time for people fighting depression. They were a tough time for me for a long time. My advice was to reach out to people that they haven’t talked to in a while with just a simple how are you doing. let the people in your life know that you are there for them
Naked Man Moleskin
ended with prayer