11/28/2020 - The Ridge - Turkey Recovery Day
AO: The Ridge
When: 11/28/2020
PAX:
Number of Pax: 7
Pax Names: Beat Box, Foundation, Hanger, Penalty Box, Sheldon, Skinner, Sparkler,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Disco Ball
Introduction
Morning after Thanksgiving, everyone moving a little slower than normal, including myself. Got to the AO, set up signs all PAX were present once I was done
Warm-O-Rama
Motivators-From 5
Abe Bagotas- IC 10
Imperial Walkers IC 10
Grady Corns IC 10
45 Second OYO stretch
The Thang
THANG1:
- Everyone gets in their own parking spot
- Blockies x 10
- Bicep Curls x10
- Overhead Press x 10
- Chest Press x10
- Skull Crushers x10
- Bear crawl across the lot to the parking spot directly across from you
- complete the following exercises
- Burpees x10
- LBCs x10
- Hand Release Merkins x10
- Air Squats x10
- Carolina Dry Docks x10
- Crab crawl across the parking lot to your coupon
- Every 5 Minutes the timer goes off and PAX do 2 Laps around outside of parking lot- 5-6 Rounds Approximately 35 Minutes
6 MOM
- Flutter Kicks x25 (IC)
- Supermans x25 (IC)
- American Hammers x25 (IC)
Circle of Trust
Stepping out of your comfort Zone is important, I know that some people avoid certain Q’s because they think they are too tough, or some avoid run club because they dont like running, but as we learned in Q-Source you are either moving forward or moving backward. That maintaining or stagnant space just does not exist. SO if you are avoiding something, in essence you are moving backward. When I first Joined F3 Penalty Box was one of the first people that I learned hated running and Run Clubs, yet he went out and Q’d a run club. I couldnt make it, but from what I hear it was a good time. Dont be one of those people who are rolling backwards, move forward, step out of your comfort zone, and continue to move forward.
Naked Man Moleskin
First 20 minutes was rough….. Damn Turkey