06/18/2020 - The Ridge -
AO: The Ridge
When: 06/18/2020
PAX:
Number of Pax: 19
Pax Names: 5-Putt, Bailout, Boston Butt, Den Mother, Gopher, joe dirt, McGruff the Crime Dog, Padre, Penalty Box, Ravioli, Second Best, Sheldon, SoccerMom, Upchuck, Vern,
DR Names:
Number of FNGS: 1
FNG Names: Caveman
QIC: Woody
Introduction
17 M and 1 FNG showed up at The Ridge to fight the daily battle against the Gnats!
PreBlast – The Ridge Thursday 6/18 Tomorrow we will pump the Guns , knock out some Cardio and probably Celebrate @Tourniquet’s birthday again in some way. This will not be an easy one so don’t show up unless you want to get better! Bring you Coupons!
Warm-O-Rama
Side Straddle hop
Abe Vigodas
Arm circles, Forward and Back
Tappy Taps
Mosey to the base of the hill
The Thang
THANG 1:
Split up into 2 equal groups. Sprinted between 8 benches on the 1 mile inside path at The Ridge. Group stopped at each bench to do the following exercises.
Begin on bottom of Hill Buy Together Buy in and buy out at Bench 1
Buy In at Bench 1: 60 curls, 60 Coupon chest press
Bench 2: 40 Carolina Dry Docks
Bench 3: 30 Merkins
Bench 4: 100 Grady Corn
Bench 5: 30 Merkins
Bench 6: 50 Copper Head Squats AKA Prisoner Squats
Bench 7: 30 Merkins
Bench 8: 50 Jump Squats
Buy Out at Bench 1: 60 Curls, 60 coupon Chest Press
Thang 2:
Spread out along the base of the hill with Coupon
15 Curls, 5 Coupon Lunges, Drop Coupon, Run over the top to other side of hill and back to coupon. Rinse and Repeat. 2-3 Repetitions were completed prior to time running out.
1 MOM
LBC’s
Circle of Trust
The phrase “F3 is more than just a workout” is something we say and hear a lot around here. That phrase means different things to different PAX. We have quite a few newer guys who have been working out for a month or two. I am still learning what “F3 is more than just a workout” means to me after being here for 8 months. I encourage those newer guys and all of you to find out what that that phrase means to you. I encourage you guys to dive into slack to look for opportunities to volunteer, give to charities, participate in social events. Be sure to post at other AO’s to meet the guys at other locations. I recommend posting at Dark Tower or traveling to down town to post at The Bean. As travel opens back up and you start traveling for business again, take the time to post down range. Get yourselves out there an see what it is all about.
Padre lead 17 PAX and 1 FNG in prayer.
Naked Man Moleskin
The goal was to keep moving and we did. Heart rates went up and stayed up. I enjoyed leading the group this morning, thanks to everyone that came out.