Run Club

AO: The Ridge

When: 12/02/2020


Number of Pax: 16

Pax Names: Vern,

Number of FNGS: 0

FNG Names:

QIC: John Denver

The BackBlast:

Cold morning with no winds equals perfect running conditions



Lap around parking lot

Motivators (from 3)

Tappy Taps (x10)

Arm Circles (x5 each direction)



The Thang


1 mile run to far side of parking lot


Partner exercise:

P1 Sprints to mid lot and returns while P2 completes merkins, P2 then sprints while P1 completes merkins.

Repeat with SSH and then with BB sit-ups in place of merkins.

Rinse and repeat until 45 after the hour.


1 mile run back to the flags



One handed plank burpees (?) is that even a thing? (5 each arm)

LBC’s until 0600


Circle of Trust


Watch your thoughts for they become words

Watch your words for they become actions

Watch your actions for they become habits

Watch your habits for they become character

Watch your character for it becomes destiny


Do the little things right when no one is looking. Hard work pays off.


Naked Man Moleskin


Shout out to the 15 Pax who joined me this morning and kudos to those of you completing EC rucks/runs post run club.