AO: The Ridge
When: 06/10/2024
Number of Pax: 21
DR Names:
Number of FNGS: 0
FNG Names:
QIC: TPS Report
Introduction
Welp – def didn’t plan on that many pax! But heck – didn’t plan on the weird light rain either. But we were there. And I wanted to bring in some interesting exercises.
Warm-O-Rama
Capri Lap. Good mornings, Merkins, Arm Circles.
The Thang
Thang 1 – multi-station madness
Head to Shelter, leave coupon at flag
One legged Bulgarian split squat (10x each leg)
Back to flag
Blockees 10x Overhead Press 20x Curls 30x
Run to Tennis Court
Ascending testicles (10x at 15°, 5x at 45°, Full BTTW for 5 seconds)
Back to Shelter Repeat
(roughly 20 minutes)
*had to modify ascending testicles to 30 Merkins and 5 second hold as fence got too slippery
Thang 2
Bridge Over The Nest
Head to bottom of Hill
Partner Up:
P1 bear crawl up to bench on top of hill, touch it, run down down. P2 Does 10 Big boy, 20 merkin 30 squat each, then take over for P1. Continue swapping until time
Mary:
Flutter kicks
Scissor kicks
Box Cutter
High Plank Hold
Circle of Trust
Announcements, AAR, Name-o-Rama
Naked Man Moleskin
My second post ever was a run club. I was the last one. Like WAY last. But the 6 stayed with me. He kept saying: go as slow you need, but don’t walk. I wanted to walk so bad. But I kept pushing. The entire group finished way ahead of me, but ALL of them came out halfway across the lawn we were running on to meet me and run with me to the end. That’s when I knew F3 was for me.
So keep running. keep pushing. Go as slow as you need – just don’t walk. And if you see a brother about to walk – run next to him and keep pushing.