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.