June 27th, 2023 By TBone

Q – T-Bone

Pax – Kojak, Othello, Sheepdog, Constitution, Murtaugh, Hootie, Papa John, Tar Tar, JD, Zin, Birdcage, Bucky (FKA Dave)

Warm Up

• Windmill x 10 IC
• Mosey to stop sign – SSH x 15 IC
• Mosey to 1st intersection – Merkin x 10 IC
• Mosey to 2nd intersection – IST x 10 IC
• Mosey to middle school road – Hands of Time x 5 each position OYO, repeato in reverse
• Mosey to middle school track, jumping the fence…

The Thang – Four Corners Round 1

• Corner 1 – Wide Merkins x 25
• Corner 2 – Squats x 25
• Corner 3 – Close/Diamond Merkins x 25
• Corner 4 – WWII Sit Ups x 25

Four Corners Round 2

• Corner 1 – Burpees x 10
• Corner 2 – LBC x 25
• Corner 3 – Lunges x 20
• Corner 4 – Pretzel Crunch x 20 each side

Jump the fence and mosey back toward Raging Ridge Rd, stopping along the way for…

• Hands of Time x 5 each position OYO

Indian Run to the HS parking lot….1 Burpee off back of line

• Ladder – Carolina Dry Dock (1-10), Bear Crawl to first island, Jump Squat (10-1) run back to start, repeato.

Mary

• LBC x 25 IC
• Crunchy Frog x 15 IC
• Squirm x 25 IC

Announcements

• Prayers for Sheepdog’s son as he embarks on military training in Alabama
• Prayers for Michael Carlson (friend of Constitution) as he recovers in hospital
• Welcome out officially to Bucky! As I’ve often heard in the past, it doesn’t get any easier but you will get stronger (Gamma quote)

The last 8 years have flown by!  This was a repeat of my first lead at The Ridge, and it’s painfully clear that I have work to do.  My younger self handled this workout with much more grace than I did today.  There was a ton of push out there this morning, and I appreciate everyone playing along.  Even if we did do “too much running”. This group has pushed me to try things that I never would’ve done (like running!), and offered a community of support that’s always around when you need it.  No matter the reason that you’re posting each day, this group has something to offer.  I will always be appreciative.

 

The Ridge

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