Thighs and Bi’s

AO: The Ridge

When: 12/27/2022

Number of Pax: 16

DR Names:

Number of FNGS: 0

FNG Names:

QIC: StormChaser


Introduction

Raising and lowering heart rates while feeling lactic acid run through your veins

Warm-O-Rama

 

Learn to fly

Abe Vigodas

Phelps

3 Bonnie Blair’s 1 burpee (8)

Tappy taps

Moraccan Night clubs

Squat jumps

The Thang

We broke the pax in two groups.
SiteQ took first 8

Q took the other half

Group 1 sprinted 1/2 the lot then moseyed back to the start the 1st round of curls

the 2nd group started the curls then started their lap.
#1 25 Curls 
1/2 sprint -1/2 mosey (Lot)

#2 25 Curls

     25 skull crushers    1/2 lap sprint 1/2 lap mosey

#3 25 Curl
     25 skull Crushers
25 Reverse Curl
1/2 lap sprint 1/2 lap mosey

#4 25 curli
     25 skull crushers
25 Rev curl
30 Dips
1/2 Lap Sprint 1/2 lap mosey

#5 25 Curls
     25 Skull crusher
25 Rev Curls30 Dips
#6 Colt 45’s sprint 1/2 lot mosey back

Thang #2

20 Froggers

1/2 sprint 1/2 mosey

20 Froggers

20 squats

1/2 sprint 1/2 mosey

20 Froggers

20 Squats

20 Lunge Bounce 10 each leg

1/2 sprint 1/2 mosey

20 Froggers

20 squats

20 lunge bounce 10 each leg

30 calf Raises on block (123 count)

1\2 sprint 1/2 mosey

MARY

20 Big Boys

20 leg raises

20 Russian Twists

20 pulses (legs up Arms up)

Circle of Trust

Cot

Book strong “Fathers Strong Daughters” written by Meg Meekers.

Father is  the most important man is his daughters life.

Even though mothers are typically around more they are usually taken for granted. But when a dad walks in room they light up, they watch you intently, hang on to your words , hope for your attention, look for a gesture of approval , nod of encouragement just to let them know you care. She needs a Hero this requires emotional fortitude , mental self control and physical restraint.

Hero shows :

Leadership – her life is centered on discovering what you like about her. So use your authority carefully and wisely.

Perseverance- as dads we get tired and when daughters get older they become defiant manipulative and wear us down.  But just remember this is the same daughter when she entered this world you pledged to protect from dangers of the world and teenage years the dangers are even worse.

Daughters mlove to boast about how tough their dads are not just physically but how strict and demanding they are. They are really showing off how much their fathers love them.

So today I say to you as fellow father, uncle be a man of courage,perseverance  and integrity in their lives. Your were made for a reason, listen to your instincts do what’s right.

Be their Hero.

Naked Man Moleskin

It’s always great feeling getting EC RUN in before the beatdown to warm up the body. It was little rough .this morning with temps at 9 degrees. 1.5 Ec runs are also great intro to get pax to start running.

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