10/24/2020 - The Ridge - Shark Tooth Necklace
AO: The Ridge
When: 10/24/2020
PAX:
Number of Pax: 10
Pax Names: Bailout, Jimmy Neutron, joe dirt, Penalty Box, Vern,
DR Names:
Number of FNGS:
FNG Names:
QIC: Breakaway
Introduction
Hello, my name is Breakaway. Welcome to the Ridge. I am not a professional. I am not aware of any injuries that you might have modify as needed. We are going to have a tough work out designed by an old guy. We will
work but we stretch and work into the more difficult tasks.
Warm-O-Rama
First Exercise – Abe Vigodas
second Exercise – Tappy Taps
Third exercise – Hillbillies
fourth Exercise – Arm Circles
Parking lot mousey…
Pick up coupons and bring them by the soccer fields on the grass
The Thang
Coupon Lifts
Coupon Press – 25
Coupon Curls -25
Coupon Squats – 25
Rinse and repeat
Run 1/8 of mile at 3/4 to full speed
Exercise Motivators starting at 7
Merkins, big boys, and bonnie blairs
Run 1/8 mile 3/4 to full speed
Squats X 30 , again Squats X30
Run 1/4 mile 3/4 speed
Merkins X30 again Merkins X30
Run 1/2 mile
Herb Brooks Sprints with a Rabbit -The Rabbit is the racer. He chooses his competition. the winner stays The Rabbit. X 10
Back to Coupons – 25 Chest Presses, 25 Curls , 25 Squats – Rinse and Repeat
Run 1/8 mile 3/4 to full speed
Exercise Motivators X7 – Merkins, Big Boys & Bonnie Blairs
Run back to the Hill – 1/8 of a mile
Walter Paytons up the hill with a Rabbit…
Back to the coupons for Mary
Stretch – toe touches, standing spread leg stretch
American Hammers
Scissors
swimmers
LBCs
Ring of Fire
Circle of Trust
Thankfulness – There was talk of cancelling Thanksgiving with the COVID virus. It is so important to be thankful for the many blessings that we have. Everything from the rising sun which we admired on top of the hill today to the falling leaves to our families. We need to take time to be thankful .
Naked Man Moleskin
It was wonderful morning to be out in gloom and watch the sun come up. We had frost on the grass but it was not hard. We had a total of 10 guys. Although this is a smaller group for the Ridge, it is a great size for good fellowship during the workout. We were able to were work hard and also have some good conversation. Happy Camper brought out the coffee. Thank you, Happy Camper. Penalty Box, thanks for being my site Q. The work out had a mix of run club and boot camp. I am thankful for my F3 brothers and the time spend together. Jimmy neutron had some fun razing bail out, Dwight and me about our workout tights. Great time over all. till next time, Breakaway