Hills and Ladders

AO: The Ridge

When: 02/13/2024

Number of Pax: 4

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Cinderella


Introduction

Pinch hit for Flo who had planned a bit of the same workout. Added a little Cindy flavor…

Warm-O-Rama

Jog in Place-disclaimer, mission, credo, principles

Side Straddle Hops x 20

Good mornings x 10
Abe Vigoda’s x 10

Willie Mays Hays x10

Tempo Squats x 10

Arm Circles

 

The Thang

Set Up
5 cones placed ~10yards apart in the field
Progression
Starting at cone 1, coupon ex’s, then hill run with burpees at top, run down to cone 2. Complete exercises at cone 2, when finished go to cone 1, then hill.
Rinse and repeat up to the 5th cone and then ladder back down
Cone 1: coupon squat-curl-OHP x 5reps
Cone 2: 5 merkins, 10 plank jacks
Cone 3: 5 merkins, 10 plank jacks, 15 squats
Cone 4: 5 merkins, 10 plank jacks, 15 squats, 20 reverse lunges(1 is 1)
Cone 5: 5 merkins, 10 plank jacks, 15 squats, 20 reverse lunges(1 is 1), 25 grady corns
Hill Burpee-5 reps
Mosey back to flags for you call it exercises by each Pax
Mary-LBC’s, AM Hammers, Flutter Kicks

Circle of Trust

Habits you follow without thinking often determine the choice you make when you are thinking. These can be good or bad and either, over the long term have consequences. Habits become easier when they fit the flow of your life. Find you flow and imbed the changes your future self wants.

Naked Man Moleskin

Constant movement was good and the rep counts kept the intensity even. Good all around effort by each Pax as this was OYO

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