AO: The Ridge
When: 05/09/2024
Number of Pax: 9
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Foundation
Introduction
Rainy Day switch over to a pavilion tabata beatdown
Warm-O-Rama
Hairy Rockettes, Abe Vigodas, ARm Circles and Downward Dog
The Thang
Tabata – 37 seconds hard, 10 seconds rest for two exercises then 35 second run down to cone and back. Do Air Squats until the 35 seconds beeps if you get back early. Ran a few times down to the island and back and then downpour so modified with two extra rounds of cardio type Foundation Original exercises mixed in
- Hand Release Merkins
- Hand Release Merkins
- Leg Raises
- Flutter Kicks
- Curls
- Curls
- Monkey Crunches
- LBCs
- Dips
- Dips
- Supermans
- American Hammers
- Bent Over Rows
- Bent Over Rows
- Big Boys
- Pickle Pushers
- Goblet Squats
- Sumo Squats
- Leg Raises
- Freddy Mercuries
- Overhead Presses
- Lion Kings
- Flutter Kicks
- Derkins
- Chest Press
- LBCs
- Curls
- Overhead Presses
- Bird Dogs
Circle of Trust
Tallked about 1% better every day leads to big changes over time. Some days just showing up and doing a workout is the important thing. It’s easy to get disheartened and get into a funk but I challenged the PAX to keep improving in all areas of their life every day even in small doses
Naked Man Moleskin
end in prayer