AO: The Ridge
When: 12/29/2023
Number of Pax: 6
DR Names:
Number of FNGS: 0
FNG Names:
QIC: TPS Report
Introduction
Bday bash. Keep it moving. Touring the pavilion with diff exercises in partner fashion. Good times!
Warm-O-Rama
Uh… I think we did SSH, the arm cirlce/squat move, hill billys, and good mornings.
The Thang
Thang 1:
Big Pavilion with coupon
Partner Up: P1 Merkin posiiton, P2 in Dip position, legs on back of P1 – down together up together 10x Switch total of 20
Run to Whispering Woods playground (just east of the club house)
Thang 2:
Partners:
P1 High jumps onto rocks, P2 30 LBCs with legs on bench elbow to opposite knee (15 each side) switch
Run to Pavilion in the Pond (almost over to Heggs road, along the running path)
With Partner, rotate through 3 exercises.
44 Irkins on rocks
44 step ups (22 each leg) on bench
44 Dips on the other bench
Run back to whispering woods playground,
10 Breakdancer Merkins in cadence
44 mountain man poopers in cadence
44 SSH in cadence
Run back to big pavilion
44 Curls
44 chest press
44 bent over rows
Then to flags.
Mary:
Box Cutters, LBC’s, High Plank Hold
Circle of Trust
CoR, Announcements, NoR
Prayers for Hanger and recovery
Naked Man Moleskin
When I started this, I was saying “Jason Veenker, 38, TPS report” – now I get to say 44. Here’s the abbreviated version of what I shared:
F3 is more than a workout. Get involved in F2, F3, do CSAUP. That is what I’ve learned along the way.