Santa’s Last Gift

AO: The Ridge

When: 12/26/2020

PAX:

Number of Pax: 12

Pax Names: Beatbox, Bunny Hill, Dr. Fauci, Foundation, Hanger, Jellystone, PenaltyBox, Sheldon, Tourniquet, Trojan, Vern,

Number of FNGS: 0

FNG Names:

QIC: Pawn Star


The BackBlast:

WoR

I am not an expert – I may or may not be hungover and 
I am not aware of any injuries you have or will get

Any FNG’s?

5 Princilples – Let’s hear them

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 necessary.

5) End with a Circle of Trust.

  1. 30 SSH
  2. Mosey ½ parking lot
  3. 10 x Good Mornings 
  4. 10 x arm circle forward
  5. 10 x arm circle backward
  6. 10 x Tappy Taps
  7. Mosey ½ parking lot
The Thang – 2.5 minutes of work, 20 seconds rest
Cycle: 1
Work: 2:30 • Overhead Press • 48:10
3. Rest: 20 • 45:40
Cycle: 2
4. Work: 2:30 • Big Boys or LBC • 45:20
5. Rest: 20 • 42:50
Cycle: 3
6. Work: 2:30 • Squats • 42:30
7. Rest: 20 • 40:00
Cycle: 4
8. Work: 2:30 • Merkins • 39:40
9. Rest: 20 • 37:10
Cycle: 5
10. Work: 2:30 • Curls • 36:50
11. Rest: 20 • 34:20
Cycle: 6
12. Work: 2:30 • Chest press • 34:00
13. Rest: 20 • 31:30
Cycle: 7
14. Work: 2:30 • Dips • 31:10
15. Rest: 20 • 28:40
Cycle: 8
16. Work: 2:30 • Side straddle hops • 28:20
17. Rest: 20 • 25:50
Cycle: 9
18. Work: 2:30 • Scissor kicks • 25:30
19. Rest: 20 • 23:00
Cycle: 10
20. Work: 2:30 • Bent over row • 22:40
21. Rest: 20 • 20:10
Cycle: 11
22. Work: 2:30 • Grady corns • 19:50
23. Rest: 20 • 17:20
Cycle: 12
24. Work: 2:30 • Plank jacks • 17:00
25. Rest: 20 • 14:30
Cycle: 13
26. Work: 2:30 • Skull crushers • 14:10
27. Rest: 20 • 11:40
Cycle: 14
28. Work: 2:30 • Step ups • 11:20
29. Rest: 20 • 08:50
Cycle: 15
30. Work: 2:30 • Overhead static hold • 08:30
31. Cool down: 6:00 • Mary • 06:00
Finish • 00:00
Mary – Rapid Fire 1 minute each exercise, no rest
  • Flutter Kicks
  • Scissor Kicks
  • Freddie Mercurys
  • LBCs
  • Swimmers
  • Hold Plank

CoT

I am not a fan of the cold so I kept it short and sweet.  I have 4 quotes that I live by and that I encourage my employees and those around me to wake up and read everyday.

“Eighty percent of success is showing up” 

– Woody Allen

“I am not a product of my circumstances; I am a product of my decisions”

– Stephen Covey

“Either you run the day, or the day runs you” 

– Jim Robin

“Whether you think you can or think you can’t, you’re right”

 – Henry Ford

Get up everyday and know you are in control and whether you believe you can be great that day or whether you believe you cannot be great that day, you are right!

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