01/14/2020 - The Ridge - Block Work for Riley
AO:
When: 01/14/2020
PAX:
Number of Pax: 20
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: TPS Report
Introduction
The cars kept pulling in. It was starting to fill up. Except for Urkel. He pulled in hot. Not sure if we’ve had that many before. But The Ridge is strong and had strong representation from around the Region.
Urkel, Woody, Boston Butt, Tourniquet, Vern, Brinks, Thomas the Tank Engine, Smallcakes, Onions, Crambone, Blowout, Pi, Parks and Rec, Bedpan, Apples, Dilly Dilly, Soccer Mom, DJ Sump Pump, Bobby Fischer, and YHC all put in the effort to make this Tuesday stronger than the last. Let’s see how it went.
Warm-O-Rama
Started with Suicide Burpees. 10. Everyone loved it. YHC could feel the good vibes right from the get go.
Mosey around the playground/sidewalks, into 20 SSH and Abe Vigodas. By the pace of some PAX, it was clear I was gonna run out of things to do. (that was sarcasm).
The Thang
The Thang: Mosey’d the coupons to the bottom of the hill on the west side.
Frog Hops up to the top of the hill (slide coupon forward from between the legs, then plant hands on coupon and frog hop over the coupon, then drag coupon forward again on ground to complete another hop). Urkel furthered his legendary status by hopping with a bluetooth speaker. Some questioned where he stowed it.
Perfomed a series of Blockees (NOT man makers) intermixed with 100 reps of other stuff. Here’s the routine:
100 Chest presses
25 blockees
100 curls
20 Blockees
100 LBCs
15 Blockees
100 Bent over Rows
10 Blockees
The PAX expressed disbelief at the sheer joy of such strenuous exercise. They eagerly jumped to it. As some finished sooner than others, they were encouraged to catch a friend. Everyone finished the last 5 reps together.
Head down the hill carefully.
Lunge walk (no coupon) from bottom of hill (east side) to the path. PAX were given directions to stay to the left of the last tree. 15 did. 5 trailed off in a daze and stupor from the blockee work. But all exclaimed their excitement at the lunge walk given we didn’t focus too much on legs on the top of the hill.
Mosey back to flags. This, by far, was the most fun.
Mary:
Everyone’s favorites:
Flutters (40 4 count)
American Hammers (40 4 count)
Burpees – 10
Hold Chill Cut Plank (low plank on elbows) for 1 minute.
If the math is right, that is a total of 590 reps (inclusive of the 10 burpees at both WoR and Mary, plus the 20 SSH at WoR)
Circle of Trust
Announcements (lunch, Ruck Wars, polar plunge)
Prayers
Name o Rama – special name o rama to honor Reilly via Louisville F3. Hospital Name, Age, Reilly!
Naked Man Moleskin
Work stress can drive a person crazy. We’ve all had situations were work just simply felt overwhelming – the to do list was long, you can’t seem to catch up, the anxiety of performance or the weight of leadership was a constant friend you didn’t want to hang out with.
Some turn to exercise to relieve that stress. Exercise has proven to be a HUGE boon to stress. A chance to turn things off, to work out aggression, to reset the mind the body. I’m not one to want to go running for the fun of it, but I can’t tell you the peace that comes when we’re out there jogging in the dark, everyone just breathing hard, and you look up into the twinkling sky at a mosey pace – that’s peace.
And so we come to F3 for stress relief. But there is something greater here that we may easily miss – something more powerful than stress relief. Something that has a profound impact on the health of our lives that has nothing to do with exercise. I’m talking about friends.
Research shows that those with close, long term friends live longer, have enhanced moods and functioning as well as emotional and physical health (ever heard of an EH?). If your best friend eats healthy food, you’re 5x more likely to do so. Friendship is 5 times more important for a marriage than physical intimacy, and those without real friends at work have a 1 in 12 chance of feeling engaged in their job.
All that to say this: F3 isn’t a workout group. Hell, it’s not even stress relief. It’s a place to make friends, to live life together, to encourage each other to get and stay healthy. It’s a place to share a cup of coffee after a hard workout, or join your friends doing something a little stupid, crazy, and unusual (rucking!). So stick around for coffee this morning and make a few more friends. You’ll live longer and be happier.