AO: The Ridge
When: 11/08/2024
Number of Pax: 26
DR Names:
Number of FNGS: 1
FNG Names:
QIC: Old Maid
Introduction
I was anticipating a smaller crowd due to Reindeer Games and having Da Grizz and The Olympiad being AO’s that aren’t open everyday…I was wrong! Late the night before I checked slack and thinking there might be 6-10 I counted 25+ so decided to change my plan around and split up into groups so it wouldn’t be so crowded.
Warm-O-Rama
- Motivators from 6
- Tie Fighters (IC x 10 – forward & reverse)
- Imperial Walkers (IC x 10)
- Motivators from 5
- Calf Stretch (10 count)
The Thang
Start out counting off by fours. Each # goes to coinciding station. Stations 1, 2 and 3 will do AMRAP exercises listed per round until Station 4 completes 10 Blockees. All PAX will rifle carry to next station when they are relieved.
- Station 1
- Round 1: Curls
- Round 2: Chest Press
- Round 3: Skull Crushers
- Round 4: Thrusters
- Station 2
- Round 1: Hand Release Merkin
- Round 2: Pretzel Taps
- Round 3: Monkey Humpers
- Round 4: Mountain Climbers
- Station 3
- Round 1: Bent over Rows
- Round 2: Overhead Press
- Round 3: Lion Kings
- Round 4: Coupon Swings
- Station 4
- 10 Blockees
Ended Mary with Bodies Hit the Floor:
This is done to the song Bodies by Drowning Pool (3:21). Start in plank position. When the song says “Let The Bodies Hit The Floor” do a Plank Jack (26 Total). When the song counts (1, 2, 3, 4) do a Merkin (21 Total). Always plank when not doing Plank Jacks or Merkins and never let your Bodies Hit The Floor.
Circle of Trust
COT: I want you all to raise your hand…now I want you to raise it a little higher. Ask yourself this question, why didn’t you give 100% the first time? Give 100% in all that you do, working out, at your job, spending time with your family. Make sure the time you spend with your kids is actually being present and giving them the attention they need.
Read the quote: You will remain the same until the pain of remaining the same is greater than the pain of change.
Naked Man Moleskin
Welcome to F3 Plainfield Double Dutch who was brought out by his son, Sizzler!