06/30/2021 – The Ridge – Wednesday – Run Club

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Intro:

The air was heavy but a perfect 72 degree morning. When I got to the AO there were some dudes already doing warm up laps in the parking lot.  It was a simple workout but we ended up doing over 4 miles.  WOR focused on stretching our legs then an Indian run to Playa Vista.  We ran the loop running for 3 sides of it and sprinting the last leg. Not sure about everyone but my heart rate after the sprint leg was hovering about 185 so the recovery 50 yards or so was needed. We all ran back to the AO for some hill sprints until Mary on top of the hill with the wet grass and gnats.  For Mary we did LBCs, JLos, scissor kicks, and flutter kicks.  Then back to the flags. COT was about being consistent rather than just dipping your toes into a task, your health, or your relationships.  You won’t see results by going to the gym once a month for five hours. You get results by doing something every day. Aye!

Warm-a-Rama

Good Mornings, SSH, five leg stretches, SSH.

The Thangs

Thang 1:Running the loop at playa vista. Running for three legs and sprinting the 4th.
Thang 2:Hill sprints!!

Mary

Top of the hill for LBCs, JLos, scissor kicks, flutter kicks.

Circle of Trust (CoT)

It’s in the general description

Naked Man Moleskine

Focus on consistency of your actions not immediate results.
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June 30, 2021

The Ridge

Who was there?

Total PAX: 18

PAX that HC’d:5-Putt, Bob Villa, Boston Butt, Bunker, Happy Camper, Heifer, Jellystone, Morticia, Pawn Star, Rupal, Shooter McGavin, SkidMark, Sparkler, Toboggan, Toby, Tourniquet, Tuohy
Stowaways:Potty Mouth

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