12/02/2020 - The Ridge - Run Club
AO: The Ridge
When: 12/02/2020
PAX:
Number of Pax: 16
Pax Names: Vern,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: John Denver
Introduction
Cold morning with no winds equals perfect running conditions
Warm-O-Rama
Lap around parking lot
Motivators (from 3)
Tappy Taps (x10)
Arm Circles (x5 each direction)
The Thang
1 mile run to far side of parking lot
Partner exercise:
P1 Sprints to mid lot and returns while P2 completes merkins, P2 then sprints while P1 completes merkins.
Repeat with SSH and then with BB sit-ups in place of merkins.
Rinse and repeat until 45 after the hour.
1 mile run back to the flags
6MoM
One handed plank burpees (?) is that even a thing? (5 each arm)
LBC’s until 0600
Circle of Trust
Watch your thoughts for they become words
Watch your words for they become actions
Watch your actions for they become habits
Watch your habits for they become character
Watch your character for it becomes destiny
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Do the little things right when no one is looking. Hard work pays off.
Naked Man Moleskin
Shout out to the 15 Pax who joined me this morning and kudos to those of you completing EC rucks/runs post run club.