01/11/2020 - The Ridge - 4 Quarters of Pain at the Ridge
AO: The Ridge
When: 01/11/2020
PAX:
Number of Pax: 15
Pax Names: bedpan, Bobby Fischer, Boston Butt, Dilly Dilly, joe dirt, Lewinsky, Pi, Small Cakes, Thomas Tank Engine, Tourniquet, Urkel, Wifetime, Woody,
DR Names:
Number of FNGS: 1
FNG Names: Mia Hamm
QIC: Vern
Introduction
We kicked off this Saturday morning with a football themed beat down. The Pax busted through 4 quarters of pain – with 16 stations – that tested the teamwork, strength and endurance of all 15 HIM’s. Each exercise was timed 2 minutes and every 4 stations made up 1 quarter of the workout. Following each quarter is way group sprint and then back to the next station. Great energy and pushing each other to get better made the morning fly by, as every PAX gave it their all.
Warm-O-Rama
SSH – 30
Arm Circles – 10 (reverse)
Imperial Walkers – 10
Capri Lap
Tappy Taps
The Thang
With the football playoffs heating up and the College national Championship on Monday We are going to do a championship level burner today – 4 qtrs 16 exercises that will challenge every part of your body, heart and soul
Split the pax into 4 groups – each group will do exercise for 2 min and 30 sec then rotate – 4 exercises per qtr equals 10 min per qrt 1 full rotation equals 1 qtr of the game – Max Reps OYO
Push your partner focus on form – you got out what you put into it
Qtr 1 – 2:30 min per exercise – 10 min then reset for next qtr
Lunges w/coupon
Kettle Bell Swings w/coupon
Dips on picnic tables
Side Straddle Hops
Qtr 2-
Goblet Squats w/ coupon
Bent over Rows w/ coupon – on picnic tables
Wall Sits
Bonnie Blairs
Qtr 3
Man Makers
Chest Press w/coupon
Big Boys
Overhead Claps
Qtr 4
Curls w/coupon
Overhead Press w/coupon
LBC’s
Box Jumps – on picnic tables
Circle of Trust
We received prayers for Jeremy Baker, Randy Levine and Joe Dirts wife for her quick recovery from her MCL injury.
Naked Man Moleskin
With the new year upon us and everyone’s resolutions now starting to take shape, I have been giving a lot of thought to the idea of Seize the Day. A quote that I found that speaks directly to this “Don’t let the calendar fool you. There are only as many days in the year that you choose to take advantage of. This relates directly to what we do with F3. We make the choice to get up every morning and get stronger together. We choose to Seize the Day and own our personal results. How can we make sure that we make the most out of every day and truly be our best.
Carpe diem, (Latin: “pluck the day” or “seize the day”) phrase used by the Roman poet Horace to express the idea that one should enjoy life while one can. Carpe diem is part of Horace’s injunction “carpe diem quam minimum credula postero,” which appears in his Odes (I.11), published in 23 bce.
Morning is God’s way of saying one more time – go make a difference, touch a heart, encourage a mind, inspire a soul and enjoy the day