Posted on

Beast Ridge – RESPECT Remix!

[youtube https://www.youtube.com/watch?v=6mhP4mo7FKE&w=560&h=315]
Tuesday, August 14, 2018
AO: BeastRidge
Q – Vila
PAX – oscar, suns out, sidekick, Fast Lane (vasoline)
Warm up:

  1. SSH IC x15
  2. Imperial Walkers IC x12
  3. Forward Fold x15
  4. Plank IC x10
  5. Up Dog x15
  6. Down Dog x15
  7. Mountain Climbers IC x12
  8. Plank IC x10
  9. Forward Fold x15
  10. Recover
  1. SSH IC x15
  2. Forward Fold
  3. Plank IC x10
  4. Up Dog
  5. Down Dog
  6. Mountain Climbers IC x12
  7. Plank IC x10
  8. Merkins IC x10
  9. Forward Fold x15
  10. Recover
  11. SSH IC x15

Transition:

  1. Mosey around the field
    1. first corner
    2. 10 merkins
    3. Second corner
    4. 10 lunges 5 ea.
    5. Third corner
    6. 10 SSH
    7. Home
    8. 10 mountain climbers
    9. Al Gore

Cycle:

  1. Set up at the steps
  2. First step
  3. Incline Merkins 10
  4. Second step
  5. Dips 10
  6. Third step
  7. Incline Merkins 10
  8. Forth step
  9. Dips 10
  10. Fifth step
  11. Decline merkins
  12. Bear crawl down and out 20 steps
  13. 20 lbcs
  14. Crab walk, low crawl, lunge, duck, inch worm

Partner carries 20 yards – there and back
13mom: everyone calls
Quote:
Respect for ourselves guides our morals; respect for others guides our manners.
Lawrence Sterne
Prayers:
Count
Names
KROM!
Swinging hammers,
Vila

Posted on

Be the change that you wish to see in the world

[youtube https://www.youtube.com/watch?v=aRV5_cgab7c]
AO: Beast Ridge
Q – Vila
PAX – Best in Show, Early Bird, Prosciutto, Steam Engine
Transition:

  1. Mosey around the field

Warm up:

  1. SSH IC x15
  2. Imperial Walkers IC x12
  3. Forward Fold x15
  4. Plank IC x10
  5. Up Dog x15
  6. Down Dog x15
  7. Mountain Climbers IC x12
  8. Plank IC x10
  9. Forward Fold x15
  10. Recover
  1. SSH IC x15
  2. Squat Jacks x 12
  3. Forward Fold x15
  4. Plank IC x10
  5. Up Dog x15
  6. Down Dog x15
  7. Mountain Climbers IC x12
  8. Plank IC x10
  9. Merkins IC x10
  10. Forward Fold x15
  11. Recover
  12. SSH IC x15

Cycle: GoRuck Training Week 3 (Modified)

  • Body Weight PT
  • 3 Sets IC
  • Bear crawl, crab walk, commando 25m down and back
    1. 20 Squats
    2. 15 merkins
    3. 2 min tri plank

Transition:

  1. Mosey around the field

8mom:
Call around to PAX for cadence
Quote:
“Be the change that you wish to see in the world.”
From <https://www.goodreads.com/quotes>
No one can make you feel inferior without your consent
From <https://www.goodreads.com/quotes>
Prayers:
Count
Names
KROM!
Swingin’ Hammers,
VILA!