08/31/2020 - The Ridge - 8/31/20 ** Four Corners/IPC Prep***

AO: The Ridge

When: 08/31/2020

PAX:

Number of Pax: 30

Pax Names: 5-Putt, Bailout, Beat Box, Blowout, Caveman, Jimmy Neutron, joe dirt, John Denver, Pawn Star, Penalty Box, Sheldon, Short Sale, Skinner, SoccerMom, Tourniquet, Unlucky, Vern, Woody,

DR Names:

Number of FNGS: 3

FNG Names: Bone Spur, Shooter, Toby, Better Call Saul, El Dinghy, Binford, Roseta Stone, Crawl Space, Thai Noodles, Unibrow Breathalizer

QIC: Disco Ball


Introduction

End of Summer is definately near, as it was extra dark on this last day of August 2020.  There was a welcomed chill in the air, with hardly any humidity, a huge change from the past week.  I arrived at 4:30am to set up the workout for the day.  I made my way slowly but surely in the dark from the Flags to the Football field.  Once there I set up a “Four Corner” workout complete with Solar Floods to illuminate the Placards, Cones with Lighted Balls on top, and Glow Sticks to outline the entire 53yard by 120yard area.  Once complete I headed back to the Flags where PAX were already starting their Monday Morning stretch.

Warm-O-Rama

Warm-O-Rama (5 Minutes)

  • Motivators starting with 8 (all count together)
  • A-Bagotas 20 (IC)
  • Tappy Taps 20 (IC)
  • Arm Circles Forward 10 (IC)
  • Arm Circles Backwards 10 (IC)

 

Counted out in groups of 4, Quick Mosey to Base of the Hill

The Thang

Thang 1:  (5 minutes)

Indian Run in designated groups from Base of Hill to starting Station on Football field

 

Thang 2:  (34) minutes

  • 3 Rounds Round 1 Set 20 all stations, Round 2, set of 15 all stations, Round 3 set of 10 at all stations (OYO)
  • Station 1:  **Hand release, release merkins and **Burpees
  • Station 2:  **Leg Raises and Carolina Dry Docks
  • Station 3:  **Jungle Boi Squats “2Spoonz Style” and **Big Boy Sit-Ups
  • Station 4:  Stationary **Lunge Steps (each leg counts as 1 rep) and Box Cutters
  • Station 1 to Station 2:  53 Yard Sprint
  • Station 2 to Station 3:  120 Yard Sprint
  • Station 3 to Station 4:  53 Yard Sprint
  • Station 4 to Station 1:  120 Yard Sprint

(**) Designates Exercises for IPC Week 1 that needed to be mastered)

 

Thang 3:  (5 Minutes)

  • Quick Mosey Back to Flags

 

6 MOM (6 minutes)

  • Flutter Kicks 25 (IC)
  • American Hammers 15 (IC)
  • Plank Rotations (approximately 3.5 minutes of rotating through various positions)
    • High Plank
    • Right Arm Up
    • Left Arm Up
    • Right Arm, Left Leg Up
    • Left Arm, Right Leg UP
    • Low Plank

Circle of Trust

Count Off

Announcements

  • Grow Ruck
  • Mission 0 Honor Q 9-12
  • IPC Week 1
  • New Days at the Coliseum
  • New AO Hard Opening Wednesday 9-2

FNG – 3 FNG’s

  • Crawl Space
  • Thai Noodles
  • Breathalizer

Name – O- Rama

COT

(again I dont pre write my COT very often, I just have an idea of what i want to say, below is the jist of it)

I tried the last couple days to think of something inspirational, or motivating, but the fact is you all are the ones that motivate me.  You motivate me to get up every day at 4:30am and get my ass here.  When the alarm goes off, I’m sore, I’m tired, and staying in bed just seems like a good idea.  Then it clicks in my head, that you all are going to be out here working your butt off, and I need to be there to, We all push each other and when one isn’t there a weakness appears, so I come out and give it my all for my brothers.

 

F3 is known as a brother hood, I use to belong to the greatest brother hood of them all, The United States Army, and I apologize but many of my COTs will refer to my time in the army, mainly cause it shaped who i am today, but also because I have not had a brother hood like the army until now.  This is a brother hood that is easy to get into, all you have to do is come out and work your butt off, trying to improve your self physically, mentally, spiritually and emotionally, thats it.  It doesn’t matter how fast you can do an exersise, or how many reps you can do in a certain time period, its about coming out and giving it your all, and that my friends is amazing.

A few weeks ago when the storms came I lost my power, and was told that it wouldn’t be back on for several days, I had stuff in my fridge/freezer I didn’t want to loose, so i called some friends that weren’t effected by the storm to see if I could borrow a generator, some answered, some didn’t, but nobody had one for me to use.  So I asked an F3 brother Vern if he had one, he said no, but hang on let me post something on Slack, and not 10 minutes later somebody I have never met, wouldn’t know me from Adam or Eve had one for me to borrow.  That is truly amazing to me, Someone I didn’t know was willing to put their trust in me, because I belonged to this Brother hood…..think about that

Iron Pax Challenge Week 1 is this Week, I did fairly decent in week 0, and I’m gonna be honest with you, I am going to work my ass off to try to win this thing, I may or may not accomplish that, but I am going to try.  Not because i care if anybody knows who Disco Ball is, but because i am representing F3 CrossroadsIl, I am trying to put us on the map above others, cause the plain fact is a year from now nobody will remember the name of the person that one it this year, but they will remember the region they came from, and I will give it my all to make it ours.

We all are part of something special here, something that doesn’t exist around every corner, and if any of you, or any of our brothers in F3 need something, DO NOT hesitate to ask, if I cant help, I will do my best to find somebody that can.  This is special guys, always remember that.

Let Us Pray

Our Heavenly Father we thank you for this day, and this beautiful weather without 90% humidity, on this day we ask you to watch over all the men out here, all the brothers in F3 Crossroads, and all the brothers in the F3 nation.  We ask that you watch over them, their families, and their loved ones, all of us know somebody that needs a little extra of your prayers, and we ask that you concentrate on them.  Please give me the strength to continue to move forward, to continue to become better, In your name we pray Amen

Naked Man Moleskin

Everyone pushed themselves, special thanks to Woody for getting my 6 and leading one of the teams, also thanks to Vern and Tourniquet for leading the other two teams

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