10/24/2020 - The Ridge - 10/23/20 – 66 Deg – Partner Burner
AO: The Ridge
When: 10/24/2020
PAX:
Number of Pax: 23
Pax Names: Bailout, Boston Butt, Den Mother, Dilly Dilly, Gopher, Jimmy Neutron, joe dirt, John Denver, Pawn Star, Penalty Box, pi 3.14, Shooter McGavin, Skinner, SoccerMom, Sparkler, Twilight, Vern,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: BoilerUp
Introduction
My VQ – Got lucky with no rain and a 66 deg last warm morning of 2020. I setup two stations knowing I was having 20+ PAX’s. I made workout signs for each station for them to follow.
Warm-O-Rama
- Motivators – Down from 8
- Tappy Taps
- Good Mornings
- Arm Circles
Split the group into 2 groups
The Thang
Thang 1
Partner workout. 1 PAX would run a lap around the parking lot (approx 1/6th mile) while other partner did the exercise. When the runner came back they switch and that PAX did the exercise and the other ran the lap. Here was the list of exercises. Total run approx 1.5 miles after 8 sets
- Merkins
- Goblet Squats
- Big Boys
- Bent over Row
- Chest Press
- Side Straddle Hops
- Overhead Press
- Curls
- Flutter Kicks
Repeat and rinse until the 6 is in
Thang 2
Had all the PAX line up along one side of the parking lot and did the excersise on one side and then bear crawled to the other side and then lunge walked back.
20 Thrusters – Bear Crawl to other side then Lunge Walk back
20 Coupon Dips – Bear Crawl to other side then Lunge Walk back
20 Coupon Kettle Swings – Bear Crawl to other side then Lunge Walk back
20 Decline Merkins – Bear Crawl to other side then Lunge Walk back
Hold plank until 6 is in
5MoM
- Freddie Mercury’s (25)
- Scissor Kicks (25)
- American Hammers (15)
Circle of Trust
Count off
Announcements
- Get on Q-Sheet
- Q Source
- Trunk or Treat
Naked Man Moleskin
I want to thank everyone for coming out for my VQ today it’s been long overdue. Next week will be my six month anniversary since joining F3 and this has been one of the best things I have joined in a very long time. I want to thank Tourniquet for continuing posting on the Grande Park site to get people out. F3 and you guys filled a void for me that has been empty a long time. I have been self employed for 16 years and outside of my family work has consume majority of my time. I forgot what it feels like to have a group of guys to bond with. I was always a very active growing up playing sports all year long and involved in different activities and was in a fraternity in college. F3 is truly my new fraternity. F3 offers so much and looking forward to growing with F3. The brotherhood here at the Crossroads is very strong and majority of the time when I get up to workout it’s because of the brotherhood and to be with 20 other crazy guys at 5:15 in the gloom. F3 has taught me to push myself harder mentally and physically and be a better person. I urge everyone to push themselves 100% all the time to be a better father, husband, son brother person and you will always know your brotherhood of F3 has your back. So thank you!
Special thanks for Pi coming out since he named me and for Sparkler for having my 6 and helping me through my VQ!