08/21/2020 - The Ridge - 8/21/20 IronPAX Prep- The Ridge 5:15am

AO: The Ridge

When: 08/21/2020

PAX:

Number of Pax: 12

Pax Names: 5-Putt, Bailout, Beat Box, Boiler Up, Cat Lady, Hackman, Jimmy Neutron, Sheldon, Sparkler,

DR Names:

Number of FNGS:

FNG Names: El Chapo, Spirit

QIC: Disco Ball


Introduction

As I rolled In and set my headlights to the soccer field, 2 coyotes could be seen lurking through the Fog, they looked at me and knew I was here to conduct a beat down, so they kept on their way.  As I was getting the cones out of the car to set up for our IronPax prep, I noticed how dark it was, and no signs of it getting lighter, it was decided that Glow Sticks were needed to complete the setup for this.

After getting everything set up Sparkler arrived to make sure i had everything I needed, and planted the Ridge flag.  PAX started arriving circling up in our usual spot beginning to stretch, they must have felt what was coming.

We did a quick Warm-O-Rama, then mosied on over to the soccer field

We did “The Killer B’s” and quickly realized how tough the IronPax challenge would be, we all welcome the upcoming month.

After getting warn out on the soccer field we mosied on over to the Pavilion where we completely destroyed our biceps and triceps

Mary wasnt nice, made the PAX really work the core, but we are all better for it!!!!

Warm-O-Rama

Warm O Rama: (5 Minutes)

  • Side Straddle Hops (25) IC
  • A Bagotas (15) IC
  • Tappy Taps (15) IC
  • Arm Circles Forward and Back (10Ea) IC
  • Mosey to soccer field

The Thang

Thang #1  Killer B’s (25 Minutes)

  • Broad Jump 10 yards,
    10 Burpees, 10 Bonnie Blairs, 10 Big Boys,
    Broad Jump another 10 yards,
    10 Burpees, 10 Bonnie Blairs, 10 Big Boys,
    Broad Jump another 10 yards,
    10 Burpees, 10 Bonnie Blairs, 10 Big Boys,
    Bear Crawl back to start

Thang #2 Arm Pump (10 Minutes) As many Rounds As Possible in time frame

  • 21’s with coupon (7 curls half way up, 7 curls from half to top, 7 full curls)
  • Dips  (20)
  • Inside Grip curls (20)
  • Skull Crushers (20)
  • Wide Grip curls (20)
  • Inside Grip Chest Press (20)

Mary

  • American Hammers (25) IC
  • Flutter Kicks (20) IC
  • LBC’s (25) OYO
  • Box Cutters (15) OYO
  • High Plank (20 Seconds)
  • Right Arm Up High Plank (20 Seconds)
  • Left Arm UP High Plank (20 Seconds)
  • Right arm out, Left Foot Up High Plank (10 seconds)
  • Left arm out, right foot up High Plank (10 Seconds)

Circle of Trust

Count A Rama: 12

Anouncements:  BedPan 1 Year, September 12 Vets day, 29th 1 year anniversary, IronPax Challenge

Name O Rama

Prayers:  Our F3 Brothers, their families, and those that need your help

Naked Man Moleskin

I didn’t write out a COT, but just talked, here is what I remember saying:

 

With the IronPax coming up I have heard some chatter about not being able to compete with other folks, F3 isn’t something we get paid for, and if we do let me know I am doing it wrong.  Dont compare yourself to others as we are all different and have different skills.  Compare yourself to you, Did you give 100% in today’s workout, did you do every rep you were supposed to, did you use correct form, F3 needs to be about going home each and everyday knowing you gave it 100% for that day, knowing you didn’t cheat yourself.  F3 work outs are about becoming better and better each day.

Sometimes we have to turn off our minds, when we get tired we have to learn to push a little further, get in a few more reps before you need to take a quick break, run an extra 50 yards before you need to walk, heck you may get to that 50 yards and decide that I can do 50 more yards, you push yourself little by little each day and become better, thats how you truly win in F3

 

Let us Pray

Our heavenly Father we thank you for this beautiful day, and for the F3 men that came out today.  We ask that you watch over all of our F3 brothers, their family, and those they care about that need your help.  We ask that today you make it a great day.  In your name we pray Amen

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