03/14/2020 - The Ridge - 3/14/2020. The Ridge -Green Diamond Workout
AO: The Ridge
When: 03/14/2020
PAX:
Number of Pax: 15
Pax Names: 5-Putt, Bob Ross, Boston Butt, Dilly Dilly, Marla Hooch, Onesie, Second Best, Smokey, Tourniquet, Unlucky, Upchuck, Vern, Woody,
DR Names:
Number of FNGS: 1
FNG Names: Happy Camper
QIC: Breakaway
Introduction
We started the morning with with some Clancy Brothers and Tommy Makem Tunes. We had to switch the music because some of the boys wanted to start drinking at 6:30. The weather was great. 34 degrees and no wind. Some of the Pax put in some serious mileage. Dilly Dilly & Vern lead the EC with a 7 mile run in under 65 minutes. Bob Ross participated in the EC. He is definitely an inspiration to all!!
***I let the PAX know that my Qs have been focus on getting ready for Iron Pax in the summer. That is why I am doing so much hill and sprint work. “I got my butt kicked last summer and I plan on being ready this year”
Warm-O-Rama
Welcome
Disclaimer
-Abe Vigodas
-Tappy Taps
-Imperial Walkers
-Arm Circles
Mosey Lap
The Thang
Coupon Motivators – (The counting is just like motivators. We complete each exercise in succession at the same number.
- Coupon Military Press – from 10 down to 1
- Coupon Squats – from 10 down to 1
- Coupon Curls – from 10 -1
- Coupon Dead Lift – from 10 -1
Half Speed Lap
Body Weight Motivators – same counting
- Merkins 10-1
- Big Boy Sit-ups 10-1
- Bonnie Blairs 10-1
Half Speed Lap
Actual Motivator from 7 to 1
Mosey to the Playground…
Max Chin ups with 10 second hang – 3 Burpees – Side Straddle Hops for 3 sets
Mosey to Hill… (Heres where I pulled out the Whistle)
Walter Payton Sprints up the Hill with the Rabbit – (We always have a champion who takes on a challenger – good distraction from pain)
12 Xs up…
Mark a spot half way down the hill to begin down hill sprints. We worked on striding out…
Mosey back to the parking lot for the Herb Brooks Crucible.
We did 8 loops of 2 X 40 and 2 X80 yard sprints.
Mosey back for Mary
Hamstring Stretches – (We needed it)
Box Cutters
Swimmers
American Hammers
7:30am
Circle of Trust
Brotherhood – I told the story of being saved by my best friend “Jimmy Maloney” growing up. I was on my back with a big hand on my throat and dodging punches to the head. He jumped into the battle to protect my butt. I still appreciate that. We as brothers need to be there for one another in many different situations. These are wild times we are living in right now. We need to encourage and be there for one another.
Naked Man Moleskin
Thanks for being there on my Birthday/One year anniversary Q. I have come a ways physically from 12 months ago. I have also grown in many ways as I have been a part of F3. The relationships with everyone is something that is priceless. I am thankful to be a part of this.
We prayed for Mr Miyagi, Bumps wife and kids, and for the Corona Virus situation that we are facing. We rely on the good Lord to be there for us…
We had a great Coffeeteria with the group. Padre drove up and joined us after the workout. (with donuts)
Great Time!!!