12/28/2019 - The Ridge - 2 Ton Coupon Push!

AO: The Ridge

When: 12/28/2019

PAX:

Number of Pax: 13

Pax Names: Appletini, Boston Butt, Chop Shop, Dilly Dilly, FIB, Hackman, Paula Deen, SoccerMom, Tourniquet, Urkel, Vern, Wilson, Woody,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Urkel


Introduction

THE SCENE: A cloudy 32 Degrees with 6 mph winds. Didn’t feel cold though because it was a burner today.

 

F3 WELCOME AND DISCLAIMER:

-Welcome to F3

-I am not a professional

-You are participating at your own risk

-You are responsible for your own well-being

-You are here voluntarily, and you are not paying to be here

-Know your limits and do the best you can, all exercises can be modified and are only suggestions.

Warm-O-Rama

WARM-O-RAMA: All done with Al Gore’s Around the World

    • -Good Mornings (ICx10)
    • -SSH (ICx20)
    • -Goof Balls (ICx20)
    • -Micheal Phelps (ICx20)

The Thang

THANG 1: 2 Ton Coupon Push
PAX broke off into 3 teams with 4 PAX members per team (one group with 5) on different sides of the AO where there were SUV/ Trucks.
-PAX performed sets of exercises while they pushed a car/ SUV around the parking lot. First team to complete all exercises or as many before time was up won. (We were all winners and losers today. Winners because we all finished right about the same time. Losers because we all finished and it hurt like hell!)
-Deep Goblet Squats x25
-Coupon Lunges x25
-Blockies x25
-Calf Raises w/Coupons x25
-Sand Bag Over Head Power Clean x10
-Conduit Curls w/Coupons x25
-Spider-man Urkins x25
-Over Head Press x25
-Straight Arm Tricep Extension x25
THANG 1: 2 Ton Coupon Sprint Race
Three 2 ton vehicles and a whole lotta road for a solid sprint race. Because I had the time, there and back. By the end, everybody hated me, hell I hated myself. It was a good day!

Circle of Trust

6 MoM:
-Plank Static Holds and exercises. High Plank, Chill Cut, Right Leg Tuck, Left Leg Tuck, and Plank In/Outs
-American Hammers
-Wide Arm Heel Touches
COUNT-OFF & NAME-O-RAMA:
13 Really Strong HIMs- Appletini, FIB, Woody, Vern, Dilly Dilly, Chop Shop, Wilson, Soccer Mom, Hackman, Paula Deen, Tourniquet, Boston Butt, Urkel (QIC)

Naked Man Moleskin

MOLESKIN:

20/20 Vision
Today I talked about vision for the future, for 2020. Do you have clarity in your vision? Have you thought about what you will do to succeed in the new year?
Gentlemen, find the clarity in your vision for the new year. Build on the momentum of today for the promise of tomorrow!

We are strong, We grow, We build, We succeed! Here’s to the men of F3 Naperville!

 

Did I do that?!

Yes, yes I did!

-Urkel

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