12/17/2019 - The Ridge -
AO: The Ridge
When: 12/17/2019
PAX:
Number of Pax: 9
Pax Names: bedpan, Blowout, Boston Butt, Dilly Dilly, DJ Sump Pump, Hackman, Pi, Tourniquet, Vern,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Pi
Introduction
Conditions 20° (Feels like 16°), Residual snow still on grass. No wind to speak of Announcement/Disclaimer: Good morning! 1. I am not a professional 2. You are here at your own free will 3. I am not aware of any injuries you may have 4. We are here at different fitness levels, Modify if needed, but push yourself to get stronger
Warm-O-Rama
Imperial Walkers(15)
High Knee (15)
SSH (20)
Bonny Blairs (20)
The Thang
Capri Lap
Manmakers (10)
Plank on coupon, wait for 6
Rinse and repeat x3
Mosey to the middle of the field w/coupon
Manmakers (10)
Plank on coupon, wait for 6
Rinse and repeat x3
Mosey to base of the hill w/coupon
Manmakers (10)
Plank on coupon, wait for 6
Rinse and repeat x3
Run up hill w/coupon
ChumbaManmaker
To the song, Tubthumper by Chumbawumba, every time they say, “I get knocked down, but i get up again” you do a manmaker. In the end, you will do about 27 manmakers
Down the hill to the other side
Manmakers (10)
Plank on coupon, wait for 6
Rinse and repeat x2
Mosey back to flags
Circle of Trust
Announcements
-2nd F Lunch Friday at Up North Ale House 1595 N Aurora Rd, Naperville, IL 60563 @ 12:00
-Month of December, EC Ruck/Run
– Get gift cards in to @@ or BR
– Bump Memorial Run
Prayer …
Dear Lord, thank you for the ability to get up, roll out of bed, the courage to get here and work hard. Thank you for the strength of F³ Naperville and the strength of the HIMs who together make it strong. We are Stronger Together. We ask you for support and guidance as leaders to grow F3 in into the surrounding communities. We pray that you give extra strength to and lift up Jeremy Baker, Randy Levine, Appletini’s friend’s son Evan and their families as they go through treatments for cancer. Lord, thank you for touching our lives with our brother Bump and give his M and 2.0s the strength and love to get through the tough times and next stages of their lives. We pray for Toasted Coconut’s surgery on his knee and speedy recovery. We pray for Crambone in his job search.
In Jesus’ name we pray, Amen
Naked Man Moleskin
Thank you for joining me this morning men. The (B)Ridge is growing. I remember before the (B)Ridge existed, my first 90 days, March through June. I was out of shape, I struggled. Then came the next phase, get on the Q sheet and give back to F³ what it gave me. After a couple months of leading workouts, Trickle asked me to be part of a Black Ops team to look for and start up another AO South somewhere. He said they were looking at the South West part of Plainfield, a community Park called Grande Park. I was fortunate enough to Q the Pre-Launch of this new AO and we had a record number of FNGs. This past Saturday, we added a third day, Saturday and we are continuing to grow. I began my F³ journey as a way to get myself in shape, I now come out every day for the life changing experiences, the great comradery, the nonsense Mumble chatter that makes us all laugh. The 2nd F of onsite coffeeteria. Before you know it, winter will pass and Spring will be here and I look forward to the next step in this ever fulfilling F³ adventure.
I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’ – Muhammad Ali
“It’s hard to beat a person who never gives up.” – Babe Ruth
“If it doesn’t challenge you, it won’t change you” – Fred Devito