03/12/2020 - The Ridge - Touring the Ridge to the Hill – Pearls on a string style
AO: The Ridge
When: 03/12/2020
PAX:
Number of Pax: 12
Pax Names: 5-Putt, Breakaway, Den Mother, Dilly Dilly, McGruff the Crime Dog, pi 3.14, Second Best, Tourniquet, TPS Report, Unlucky, Upchuck,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Vern
Introduction
13 Pax came out on this foggy morning to push themselves to be better. We covered lots of ground this morning, running the 1.5 mile track with 400 reps thrown in for good measure. The trail led us to the base of the hill where peer to peer accountability took over and every became stronger together.
Warm-O-Rama
Motivators – starting from 6
Abe Vigodas
Arm Circles
Good Mornings
The Thang
Thang 1: POAS (Pearls On A String)
+It’s a 1.5 mile loop around all of Grande Park’s outer path. We ran all of it and stopped along the way for the following
Stop 1 10 – Merkins
20 – Bonnie Blairs
30 – Cobra Squats
40 – Bobby Hurley’s
Stop 2 – 10 Merkins
20 – Bonnie Blairs
30 – Cobra Squats
40 – Bobby Hurley’s
Stop 3 – 10 – Merkins
20 – Bonnie Blairs
30 – Cobra Squats
40 – Overhead Claps
Stop 4 – 10 – Merkins
20 – Bonnie Blairs
30 – Cobra Squats
40 – Overhead Claps
Thang 2: Hill 11’s
Top of Hill 10 – Big Boys
Bottom of Hill 1 – Burpee
Up and Down while Top of Hill rep count down by 1 and Bottom of the Hill rep count goes up by 1.
Circle of Trust
Today’s message was all around team work – working out can of often times be seen as a individually effort – pushing yourself for those few extra reps or to run that one additional mile can be hard when you are alone. That is the difference with F3 – we are in this together – that extra rep, that extra mile – it all becomes easier when you are part of a team. That is what we do every morning at f3 – we are teammates, we do not have jerseys – no scoreboard – but we all win when we get better together.
Naked Man Moleskin
Shout out to TPS report for having my 6 today – and special shout out to the Pax that joined me this morning for a great 3.5 mile EC Run – TPS Report, Dilly Dilly, Unlucky, and Upchuck.