11/05/2020 - The Ridge - 4 corners of the hill and 11’s

AO: The Ridge

When: 11/05/2020

PAX:

Number of Pax: 19

Pax Names: Bailout, Beat Box, Boiler Up, Boston Butt, Den Mother, Hanger, Jimmy Neutron, joe dirt, Penalty Box, Second Best, Sheldon, Skidmark,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: bedpan


Introduction

Another beautiful morning, temperature around 55 degrees, clear skies (enjoy it while it lasts).  Got out to the Ridge early to place 4 cones at 4 different corners of the hill.

Disclaimer:

I am not a professional, I am not aware of your injuries, we are here to get stronger, modify as needed.

  1. Are free of charge
  2. Are open to all men
  3. Are held outdoors, rain or shine, heat or cold
  4. Are led by men who participate in the workout in a rotating fashion, with no training or certification
  5. End with a Circle of Trust

 

 

Warm-O-Rama

SSH X 50

Abe Vigodas x 16 IC (3 count one leg)

Frankenstiens x 15

Imperial Walkers x 15

The Thang

Mosey to hill with coupons

Thang 1: 4 sides of the Hill

  1. Curls x 30, Shoulder Press x 30 (leave coupons at this station)

Run over hill to station 2

  1. Lounge x 30, Big Boy 30

Run the base of the hill to station 3

  1. Merkin 30, Plank Jack 30

Run over hill to station 4

  1. Squats 30, 30 scissors

Thang2:  11’s Skull Crushers and Burpees

Line up in front of station 1.  Get on 6 and perform 10 skull crushers.  Run to cone and 1 burpee.  Rinse and repeat till time.

Mary

Side sit up x 15 each side

V-Up sit up x 15

LBC x 15

American Hammers x 10

Circle of Trust

What is your why. We had a great group of new and consistent PAX for Q-Source. It was awesome to see the new PAX absorbing the idea of Getting Right. I challenge everyone as the new year approaches, What is your why?  I’m not talking about a New Years resolution, those fake promises fail. I’m talking about your true north.  A “why” is the thing you hold onto during rocky days, it’s the post it note on your mirror you see every morning, it can be part of your vision board. When we create a Why or Waypoint, you have something to strive for.  It keeps you on track as life throws challenges at you.  As with goals, a Why in your head is a start, a why written down is more focused, and Why shared with another person is now something to held accountable for.  The PAX of F3 and your family is the best place to share your Why and be held to it.

Naked Man Moleskin

I loved hearing I’m gassed after two rounds of hill four corners to offer up skull crusher / burpee 11’s.  We got stronger together.

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