11/09/2020 - The Ridge - The Dirty Dozwn
AO: The Ridge
When: 11/09/2020
PAX:
Number of Pax: 30
Pax Names: Bailout, Jimmy Neutron, Skidmark, Sparkler, Tourniquet, Vern, Woody,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Morticia
Introduction
A muscle workout with a bit of running. The Dirty Dozen
Had PAX line up forming 3 rows of 10 socially distanced facing flags and exercise lists.
Introduced myself.
Started with 5 principles of F3.
Began warm-ups
Warm-O-Rama
Side straddle hops to 20
Tappy taps to 20
Arms circles called out big and small front and back 15 per side.
Mosey around the parking lot then back to coupons
The Thang
The Dirty Dozen.
12/12 Exercises/Reps
Instructed PAX to complete 12 reps of each exercise, run a lap and rince and repeat.
Exercise list
Goblet Swing
Chest Press
Goblet Squat
Shoulder Press
Curl
Bent over row
Coupon Twist
Decline Press “Durkin”
Concentration curls
Single arm row 12/side
Front shoulder raise
Dips
Circle of Trust
Mary
Side lifts with coupon ready position move staring with the right side in cadence to 12 in cadence then switch
On your 6
LBCs to 50 in cadence 1,2,3 – 1
On your 12 Plank Ring of fire..three count
Announcement
Prayers
COT The Dash poem recalling the would’ve could’ve should’ve mentality and how to resolve that.
Naked Man Moleskin
Great experience