08/17/2020 - The Ridge - 8/17/20 THE RIDGE **50 Yards of PAIN*** Never stop moving Forward

AO: The Ridge

When: 08/17/2020

PAX:

Number of Pax: 21

Pax Names: 5-Putt, Beat Box, Boiler Up, Breakaway, Caveman, Den Mother, Dilly Dilly, Gopher, Hanger, Jimmy Neutron, John Denver, Pawn Star, Penalty Box, Sheldon, Shooter McGavin, Tourniquet, Woody,

Number of FNGS:

FNG Names: Better Call Saul, Toby, El Chapo

QIC: Disco Ball


Introduction

It was a dark cool morning, I showed up at the AO around 4:40am, getting out of the car the faint smell of an impending rain was noticeable.  I headed over to the base of the hill to set up my Cones with Disco Ball toppers, very simple set up, cones at the base of the hill, and 50 yards away from the hill in the field the other cones.  Set up my water proof signs at the base of the starting cones, and headed back to the Parking lot.  As I got back Woody was there to greet me, and make sure that I was good, this being my VQ, we went over the order of things, as well as the workout.  Unfortunately we learned that some of our brothers had injuries they couldnt overcome and wouldnt be able to make it to the workout.  Most Serious we learned that Vern had an infection in his elbow that required him to go to the ER.

We got things going with going over the 5 Principles of F3, than a quick warm-o-rama consisting of Side Straddle Hops, A-bagotas,(sp?), tappy taps, and arm circles.  We then did a quick Mosey to the back stop to drop our coupons and continued to the cones.

For 50 yards of pain we did two rounds consisting of Moving burpees, bear crawls, Power Jumps, walking Lunges, crab crawls, High Knees, and Ski Jumps, Sprinting back to start each time

We then Did two rounds of Coupon and Hill Work.

Everyone was a “6” today, as faster people finished they went back and supported the guys still working, we started every round as a group and finished every round as a group

Warm-O-Rama

Warm O Rama:  (5 Minutes)

  • Side Straddle Hops (25) IC
  • A Bagotas (15) IC
  • Tappy Taps (15) IC
  • Arm Cirlces Forward and Back (10ea) IC

The Thang

Thang # 1:  50 Yards of Pain Round 1 (12 mins)

  • Moving Burpees to cone 50 yards away, Sprint back
  • Bear Crawl to cone 50 yards away, Sprint back
  • Power Jumps to cone 50 yards away, Sprint back
  • Walking Lunges to cone 50 yards away, Sprint back
  • Everyone became a “6” by going to pick someone up still doing the round, we finished as a group

 

Thang #2:  50 Yards of Pain Round 2 (12 Mins)

  • Crab Crawl to cone 50 yards away, Sprint back
  • High Knees to cone 50 yards away, Sprint back
  • Ski Jumps to cone 50 yards away, Sprint back
  • Moving Burpees to cone 50 yards away, Sprint back
  • Everyone became a “6” by going to pick someone up still doing the round, we finished as a group

 

Thang #3:  Coupon and Hill Pain Round 1 (8mins)

  • 25 reps of Overhead Press- Bernie Sanders up the Hill
  • 25 Reps of Kneeling Bicep Curls- Carioca right shoulder forward up the hill
  • 25 Reps of Chest Press- Carioca left Shoulder forward up the hill
  • 25 Reps of Skull Crushers- Sprint up the Hill
  • Find someone not done and support them through the round

 

Thang #4 Coupon and Hill Pain Round 2 (6 mins)

  • 15 reps of Overhead Press- Bernie Sanders up the Hill
  • 15 Reps of Kneeling Bicep Curls- Carioca right shoulder forward up the hill
  • 15 Reps of Chest Press- Carioca left Shoulder forward up the hill
  • 15 Reps of Skull Crushers- Sprint up the Hill
  • Find someone not done and support them through the round

 

Mary

  • Flutter Kicks (25) IC
  • American Hammers (15) IC
  • LBCs (25) OYO

Circle of Trust

Count A Rama:  21

Announcements:  1 Year anniversary on 29th, Iron PAX, 1 Year Ridge, and Bedpan Anniversary- 22nd,

Name A Rama:  See above

Prayers:  Our brothers in F3, their family and friends, and those we know that are in difficult circumstances

Naked Man Moleskin

COT:  

I wrote out my COT, but decided not to read it but speak from the heart, what I wrote out was below, and pretty much what I said, but I didnt want to read from a phone:

Today you heard me say several times keep moving forward.  In my opinion that is life.  No matter where you are in your life, personally, professionally, in your relationships, you can always be moving forward, looking to better yourself.  In saying that, sometimes when attempting to move forward we encounter obstacles, this morning the coupons were our obstacles.  In life we have to learn to knock obstacles down in order to move forward, as we did today with our coupons.  Part of moving forward also includes when you have the ability to help others out you do, on the other hand, and this one is sometimes harder for people, when you are struggling, you should be willing to accept help.  Yeah it sucks to have to do an extra 50 yards of burpees, or sprint up the hill extra times, but today your brother needed you, and I can promise you there will be a day you aren’t feeling great or are struggling, and those same guys you helped today will be the first one to pick you up and help you through.  They won’t forget that you were there for them.  Together we can continue to move forward.

I picked today to do my VQ because this day has special meaning to me.  First it was exactly a month ago today I had the privilege to join F3 Crossroads, and I can tell you it’s been a long time since I was pushed this hard physically, mentally, and emotionally, and I am thankful for the opportunity that has been given to me.  The other reason this day means alot to me, is 13 years ago, August 17 2007, while serving as a combat medic in Iraq I was shot in the neck with a 7.62 round, from an AK47, fired by an Iraqi insurgent.  The bullet punched my throat guard, rode the kavalier and buried itself in the humvee behind me.  I was knocked to one knee, and being a medic I knew what being shot in the neck ment, I figured I had moments to live.  Those moments came and went but I was still alive.  I remember saying to myself Get up, move forward, don’t stop moving.  When we got back to the Combat Outpost, I went out to the Humvee and dug the bullet out of it.  As I was sitting there looking at the bullet I remember what I said to myself, get up, move forward, don’t stop moving.  That bullet sits on my nightstand, and every August 17th I carry it around.  Sometimes when i get into a rut, or run into a situation that I feel I am being held back, or not moving forward I grab the bullet and reflect on where I have been and what I have gone through, same answer always happens, It could have been worse, so I come up with a plan or plans on how to get through those situations and to keep moving forward, some of them work, some of them don’t, but I don’t stop finding ways to move forward.  Today I choose to do my VQ because this is me moving forward in F3 Nation, becoming better, becoming a leader.  I thank you all for joining me today and taking this step with me.  I challenge all of you to find an aspect in your life where you are complacent and find a way to move forward, become better in that area today than you were yesterday.
Let us Pray
Our Heavenly Father, we thank you for this beautiful morning where we were able to have a good workout together as brothers.  We ask you to watch over all of us, as well as our family and friends that are in need of your help.  Please give us the strength to continue to move forward, the ability to help others and the wisdom to accept help when it comes.  In your name we Pray Amen

 

This Post Has One Comment

  1. Giggles

    Disco Ball, that was a great COT, thank you for sharing with us. Thank you for helping all of us to push forward to be better versions of ourselves.

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