AO: The Ridge
When: 01/30/2025
Number of Pax: 13
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Foundation
Introduction
It was a chilly morning but an awesome one for a Foundation Q
Warm-O-Rama
Motivators, Abe Vigodas, Downward Dog, Michael Phelps, Hairy Rockettes
The Thang
8 stations set up in the parking lot adjacent to the flags area. We did a cycle at each station that consisted of:
38 sec strength exercise at station / 12 sec rest
38 sec cardio exercise called out by Foundation / 12 sec rest
38 sec strength exercise at station / 12sec rest
Run to cone and back or walk shorter distance and back
Rotate clockwise to next station
Station List
Grady Corns with bricks (2 sets bricks)
Squats w/ Hip Abduction
Chest Press (2 coupons)
Curls (2 coupons)
Arnold Press (12 lb & 15 lb dumbbells)
Squats w/Alt. Hip Swings
Reverse Flys (10 lb dumbbell & 5 lb plates)
Skullcrushers (2 coupons)
Cardio
Imperial Walkers Plank Jacks
Bobby Hurleys High Knees
Side Shuffle & Door Slam Mountain Climbers
Knee Repeaters (left) SSH
Knee Repeaters (right) Cross Crunch w/ Alt Toe Touch
Toe Taps Hairy Rockettes
Side Step & Jump Side Shuffle & Door Slam
Circle of Trust
I talked about how goals are very important in all areas of our life. When I don’t set a goal in that area, I find it become stale and stagnant. Like for in my fitness area for example, I worked towards and completed the 48.6 mile Dopey Challenge at Disney Marathon weekend earlier this month. I already have set my next fitness goal. I challenged the pax to think up and set a goal in some area of their life. Keep moving forward.
Naked Man Moleskin
Ended with prayer