10/10/2020 - The Ridge - 10-9-20 Fifty Yards of Pain…..with more pain
AO: The Ridge
When: 10/10/2020
PAX:
Number of Pax: 14
Pax Names: Bailout, Jimmy Neutron, joe dirt, John Denver, Skinner, SoccerMom, Sparkler, Unlucky, Vern,
DR Names:
Number of FNGS: 0
FNG Names: Toby, Better call Saul, Second City, Foundation, bone spur
QIC: Disco Ball
Introduction
Very Dark, but Pleasant morning, I arrived onsite around 4:55am, and immediately headed out to the field to set up cones 50′ apart from one another. Being so dark I also brought spot lights to illuminate the cones. Once that was complete I made the Jog back to the flags, on my way I forgot there was a small bunny hill before the pavilion, tripped myself up and wiped out……Great way to start a Friday Q. I arrived back to the Flags right at 5:14 just in time to get the show started. PAX were already circled up waiting for me. I took off my Hoody, and said “This is gonna hurt”, inciting a “I hope you are kidding” Chuckle from the group.
Warm-O-Rama
Warm-O-Rama-7 minutes
- Motivators- Counting down from 8
- Abagotas- IC (10)
- Tappy Taps- IC (10)
- Arm Circles Forward- IC (12)
- Arm Cirlces Backward- IC (12)
- Right arm across your chest, 10 count
- Left arm across your chest, 10 Count
- Butterfly groin stretch 10 count x2
- Mosey with coupon to field
The Thang
Thang #1- 12 minutes
Each exercise was done to the 50 Yard cone, run back to start
- Moving Burpees
- Bear Crawl
- Crab Walk
- Walking Lunges
Everyone Picks up the 6 when finished
Thang #2-22 minutes
Each excercise was done to 50 Yard Cone, Murder Bunnies back to start
- Coupon Over head Carry
- Bear Crawl with Coupon Drag
- Moving Thrusters with Coupon(Do a Thurster, take one step forward, do another Thruster)
- Walking Lunges with Coupon
Everyone Picks up the 6 when finished
Run down to 50 Yard marker grab cones and lights
Mosey with Coupon back to flags
6 MOM
- American Hammers IC (20)
- LBCs- OYO (20)
Circle of Trust
Count Off
Announcements
Name-O-Rama
Naked Man Moleskin
I wanted to start with one of my favorite people to read Quotes by, Michael Jordan. I Idolized him growing up, and really take to heart some of his quotes. Now I am not sure if he actually made these up, or if he had someone write them, but they are his Quotes. The Quote I want to read today is:
“If you quit once it becomes a habit. Never Quit!”
Simple but powerful, and true. If you quit on something then you always have that card in your back pocket, and you use it. Maybe you say I’m not going to do this today, Ill do it tomorrow, so you have quit, and it becomes easier and easier to pull that card from the back pocket and use it once you have used it once.
The stuff we did out there today, that’s tough, and its easy to quit or give up, or not do it the right way, but its more rewarding to stick with it and do it. What we did today wasn’t even the full workout, there was another round to that. I did this workout yesterday by myself in my field once i got home from the Airport, and I couldn’t finish it in 45 minutes, but I didn’t quit, just like nobody out there today quit, and you should be proud of that.
Anyway, I am not just talking about F3, I am talking about life man, you cant quit on your job, your family, yourself, once you do that is a slippery slope and you start to loose everything. For those of us that have kids we would never quit on our kids, so don’t quit on yourself, you cant be there for them the right way if you quit on you.
Let us pray
Our heavenly Father we thank you for this beautiful day, could have used a little more light, but we thank you for what you gave us, and for allowing us all to come out here today. We thank you for each other and ask you watch over our F3 Brothers, their families and friends, We all know someone that needs your special prayers and we ask you watch over them as well, Please help us become better, better Fathers, Better Sons, better husbands, and just better men. In your name we pray. Amen