11/04/2020 - The Ridge - Sprint, Walk, Run, Repeat
AO: The Ridge
When: 11/04/2020
PAX:
Number of Pax: 19
Pax Names: Beat Box, Breakaway, Den Mother, Happy Camper, Jimmy Neutron, joe dirt, Sheldon, Skinner,
DR Names:
Number of FNGS:
FNG Names: Couch, Dwight, Better Call Saul, Spinout, Yanni, Bone Spur, Jellystone, El Dinghy, Hairgel, Bunker, 2nd City
QIC: Skinner
Introduction
Took advantage of a balmy November morning. Some were in shorts, all were in a mood to get after it.
Warm-O-Rama
WoR
Mosey lap
12 Good mornings
12 Abe Vigodas
10/10 Arm Circles
The Thang
Thang 1
1.1 mile run around The Ridge loop
Thang 2
Interval running-
Sprint halfway down the middle of the parking lot, decelerate the 2nd half, run the 400 m loop of the outside lot.
Rinse and Repeat for 20 minutes
Came in a little over 3.2 miles (on average)
Mary-
Fast pace exercises:
25 leg lifts
25 LBCs
15 box cutters
20 heel taps
Hold plank for 45 seconds
Recover, recover.
Circle of Trust
Two key reflections on the day-
- Engage in discussion. Talk. Be purposeful in your words.
- LISTEN- this is where leaders are made. Listen intently; listen to learn; listen to be empathetic, listen to lead!
The listening part is hard. It takes deliberate practice… and it takes letting down our guard and our egos at times. But listening can be as effective if not more effective than the ability to debate and argue your point.
Naked Man Moleskin
Reindeer games day 3 had a stong showing. Keep after it.
Team Vixon for Life!