BD – Welch Dragon and double 11’s

AO: The Ridge

When: 03/02/2021

PAX:

Number of Pax: 10

Pax Names: Better Call Saul, Boston Butt, Fargo, Foundation, Second City, Short Sale, Skinner, Sparkler,

Number of FNGS: 0

FNG Names:

QIC: Bedpan


The BackBlast:

Tuesday 3/2/21  The Ridge

Conditions: The cold is back but not a horrible morning.  The hill was a bit icy but manageable.

Disclaimer:

  1. Are free of charge
  2. Are open to all men
  3. Are held outdoors, rain or shine, heat or cold
  4. Are led by men who participate in the workout in a rotating fashion, with no training or certification
  5. End with a Circle of Trust

Warm Up

SSH X 25

Abe Vigodas x 10 IC (3 count one leg)

Mountain Goats  x 10

Learn to Fly x 10

Tappy Taps x 10

 

Baton Death March to the Bridge over the hill; last PAX does 5 merkins

Thang 1 – Welsh Dragon over the bridge (partner up pax)

  • Partner 1: Welsh Dragon across the bridge (6 bear crawl steps, 1 merkin, 1 plank jack, 1 shoulder tap. Bear Crawl 6 steps and increase count by 1 each time), run back
  • Partner 2: 10 8 count body builders, 20 Monkey Humpers, 20 Freddie Mercury, repeat till partner returns

Indian Run to base of hill

Thang 2 – Double 11’s

1 – Scorpion Dry Dock (CCDD with one leg in the air) / Peeping Lipstick (Turkish get up with star jump)

10 – Imperial Squat Walker (squat, elbow to knee, squat, elbow to knee) / diamond merkin

Mary

Flutter Kick x 20

LBC x 30

Captain Thor x 5

CoT

You cant out king your queen.  This weeks Q source is talking about our Queen.  Many PAX have lost weight because of increasing their activity.  Dont forget that your nutrition is even more important to your continue weight loss and health.  Spring and Summer is just around the corner.  We all want that summer body.  Dont let those craft beers, sweets, and over portion size keep your dad bod.  You will be amazed at how you feel when you fuel your body with proper nutrition.  I decided to take my health into my own hands and made a life style change back in 2016.  Since than i have kept off the 25 lbs weight lose by focusing on my nutrition.  If you need accountability, ask the PAX.  Crossroads is a great support system and there will always be a PAX with the same or similar goals.  Keep accelerating and focus on your nutrition.

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