10/20/2020 - The Ridge - 10-20-20 Quality vs Quantity BC

AO: The Ridge

When: 10/20/2020

PAX:

Number of Pax: 21

Pax Names: 5-Putt, Bed pan, Hackman, Hanger, Jimmy Neutron, joe dirt, John Denver, Second Best, Sheldon, Short Sale, Sparkler, Tourniquet, Vern,

DR Names:

Number of FNGS:

FNG Names: morticia, crawl space, jellystone, better call saul, 2nd city, toby, el dingy

QIC: Pawn Star


Introduction

It was a nice brisk morning after a few showers yesterday.  Seemed like a perfect day to bear crawl the Ridge parking lot.  We had a couple late arrivals but better late than never like Onesie.

Warm-O-Rama

I am not an expert – I am a fat kid trying to get better in fact
I am not aware of any injuries you have or will get

Today is about quality.

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. 10 x Abe Vigoda
  2. 10 x Good Mornings 
  3. 10 x arm circle forward
  4. 10 x arm circle backward
  5. Mosey around entire lot
  6. Shoulder stretches, back and arm stretches oyo while exercises are explained/demo

The Thang

Thang 1 – 10-20-20 work out.  10 Stations, 20 Total Exercises, 20 Reps each Exercise

Station 1 

  1. 20 Merkins
  2. 20 Squats 
  3. Bear Crawl to Station 2

Station 2

  1. 20 Plank Jacks
  2. 20 No Surrenders (Each leg 1 rep)
  3. Bear Crawl to Station 3

Station 3

  1. 20 SSH
  2. 20 Grady Corns
  3. Bear Crawl to Station 4

Station 4

  1. 20 Leg Raises
  2. 20 LBC
  3. Bear Crawl to Station 5

Station 5

     1) 20 Big Boys
     2) 20 Lunges (each leg is 1)
     3) Bear Crawl to Station 6

Station 6

  1. 20 Bobby Hurleys
  2. 20 Alternating Side Squats (Each side is 1)
  3. Bear Crawl to Station 7

Station 7

  1. 20 Carolina Dry Docks
  2. 20 Alternating Shoulder Taps (each shoulder is 1)
  3. Bear Crawl to Station 8

Station 8

  1. 20 Cheerleaders
  2. 20 Mountain Climbers (each leg is 1)
  3. Bear Crawl to Station 9

Station 9

  1. 20 Catalina Wine Mixers
  2. 20 American Hammers (Each side is 1)
  3. Bear Crawl to Station 10

Station 10

  1. 20 Zebra Butt Kicks
  2. 20 Prisoner Squats
  3. Sprint back to Station 1 – rinse and repeat

Mary

Stretch out shoulders/arms
1 push up – ¼ down, half down, ¾ down then   half up , 3/4 up and finish at 6(ish)

Circle of Trust

Thanks everyone for coming out.  Today’s message is going to be short and sweet.  My coach said practice doesn’t make perfect, PERFECT PRACTICE makes PERFECT.  Translate that to your 45 minutes here each day.  You can come out, do half reps, rush through the exercises, hide in the bushes, etc and just “practice” or you can show up do the proper form, modify with proper form and get better.   Take this metaphor and also apply it to your life.  Wake up every day and don’t just “live” and go through the motions, Live Perfectly.  Make each action with intent and make it a perfect action.  We only get one chance at each day so make it perfect.  The only way we get closer to perfection is to practice perfection.  I challenge each of you to go out and make today and everyday a perfect day.

 

Prayers
Pi’s Father and family
CVS and his family
Ellie and her 9th birthday

I am not a religious man so please pray to whomever you look to for spiritual guidance.  Lord, each day we thank you for the chance to get up.  Please give us the power to not just get up, but to get up and be as perfect as we can be.  Please guide us and show us the way to make each day a perfect day.  Amen.

Naked Man Moleskin

I appreciate Tourniquet for calling me out.  I have been B3/F3 since April and this was my first official boot camp Q.  I have done a couple run clubs (questionably) but it is good to get out of my comfort zone.  I like to lead from the back.  I am not one that enjoys the attention or spotlight so thank you for pushing me out of my comfort zone.

Also, shout out to Onesie for the late HC and Fart Sack

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