06/16/2020 - The Ridge - Beat Down Box

AO: The Ridge

When: 06/16/2020

PAX:

Number of Pax: 24

Pax Names: bedpan, Boiler Up, Brinks, Dilly Dilly, Elway, Gaylord, Gopher, joe dirt, Pawn Star, pi 3.14, Thomas Tank Engine, Tourniquet, Vern, Woody,

DR Names:

Number of FNGS: 5

FNG Names: Floppy Disk, Thumbdrive, Sheldon, Skinner, Ravioli, niners, John Denver, sosa,

QIC: Penalty Box


Introduction

Disclaimer Announced….  I appreciate this large group coming out to support my VQ, I think this is the largest group I have seen out there and 5 FNGs is awesome – Today I want to try something different compared to the workouts I have completed but also incorporating what I have learned. I have watched and listened over the past 2 months being apart of this group and am excited to apply it and go! We will be doing limited running, well because that’s just me. We will be trying a simple movement workout that will keep you moving but also challenge you on each leg of the circut. You may fail, but that is how we get stronger – so do your best to knock out all the reps and keep form. Lets get to.

Warm-O-Rama

  • Tappy Taps
  • A-pagotas
  • Karate Kid Pose
  • OYO High Knees
  • Mosy
  • Motivators Circuit from 7
    • Side Straddle Hops
    • Merkins
    • LBCs

The Thang

Four Station Parking Lot Square

Station 1

-> 20x 5 Second Chest Presses

-> 25x Bent over row, Vertical  Coupon

-> 25x Upright Rows

-> 15x 5 Second Inside coupon Curls

-> 15x 5 Second Outside coupon Curls

—- Lunges to Station 2 —-

Station 2

-> 25x Bent Arm Raises

-> 25x Air lat pull downs

-> 25x Over Head Triceps extension / Squeeze

-> 25x Grady corn

—— Skater Jumps to Station 3——

Station 3

-> 40x Big Boy Sit ups

-> 30x Spider Crawls

-> 20x Groiners

-> 10x American hammers

—- Bear Crawl to Station 4 —–

Station 4

-> Sprint to Station Foundation and grab your coupon, return here

-> 25x sumo squats

-> 25x 5 Second Urkins

-> 25x skull crushers

-> 25x 5 Second Over Head Press

—– Step / Step Squats to Station 1 —

Rinse and Repeat if possible

Circle of Trust

Count-O-Rama, Announcements, Naming the FNGs, Name-O-Rama. Then Reflection: I appreciate the amount of support you all have shown today by being here, I appreciate you all working hard to try something different. I am not one who has previously gotten down and given thanks daily, but this group has gotten me to do that. This extension of family is truly some thing amazing. God, we pray you look over the people who were mentioned verbally here today and those who are in thought. We thank you for this great day, this great weather, these great people coming together with will and determination to be better and succeed. We appreciate the health, and support and protection you provide. Amen

Naked Man Moleskin

Looking back, I am proud of each and every person out there today pushing yourself. I woke up at 330 this morning excited and ready to go, I came with a lot of plans and they worked out decently but next time, ill keep it simpler. It was truly a great experience to get out there and lead. I cannot wait to do it again.

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