Convergence with the Convergence

Convergence with the Convergence

QIC

Deliverance

AO

Wreck Center Sat

PAX

• Damascus
• Deliverance
• Gold
• Lord Of The Dance
• Shiplap
• Shirley
• None

FNG

none

Workout

F3 – The Wrek Center

Date: Saturday, November 8, 2025

Time: 7:00–8:00 AM

AO: Ridgeland Commons → Fenwick Parking Garage → OPRF Track (North End)

Q: Deliverance

Format: Bootcamp + Run + Elevation Work + Convergence Finish

Warm-Up (10 minutes @ Ridgeland Commons)

In Cadence (IC):

• Side Straddle Hops × 20
• Hillbilly Walkers × 15
• Abe Vigodas × 10 forward / ×10 reverse
• Plank Jacks × 15
• IT Band Stretches (hold 20 sec each side)

Thang 1: The Bench Burn (Ridgeland Commons)

Use benches or low fences:

Dips × 25
Step-Ups (each leg) × 25

Incline Merkins × 25

Bulgarian Split Squats (each leg) × 25
Optional: Repeat with decline merkins 

Thang 2: The Wrek Run to Fenwick Parking Garage

Run from Ridgeland Commons to Fenwick Parking Garage (~0.5 mile).

Ramp Work – The Ascent Challenge

Each level of the ramp = one movement. Move continuously upward.

1. Level 1: Burpee Broad Jumps
2. Level 2: Bear Crawls
3. Level 3: Walk-Out Merkins
4. Level 4: Crab Walks
5. Level 5: Lt. Dans (2 lunges + 1 squat = 1 rep) × 10

Thang 3: The Convergence @ OPRF Track (North End)

Target Arrival: 7:45 AM

Doomsday Clock 

Balls 2 the Wallz competition 

Mary

heels to heaven

American  Hammers

COT

bringing the convergence together for more fellowship