07/25/2020 - The Ridge - Brick Ball Buster
AO: The Ridge
When: 07/25/2020
PAX:
Number of Pax: 12
Pax Names: Hackman, Noodler, Ozark, Penalty Box, pi 3.14, Second Best, Sheldon, Shooter McGavin, Skinner, Tourniquet, Z Pak,
DR Names:
Number of FNGS:
FNG Names: Choo Choo, Double Dragon
QIC: Pi 3.14
Introduction
YHC coming in 🔥 Of course, Urkel, whose always later than me, starts in on me hard about my tardiness. All other PAX know better than to mess with the QIC
Conditions
Clear and cool morning. Great break from the hot & humid week
Announcement/Disclaimer:
Good morning!
1. I am not a professional
2. You are here at your own free will
3. I am not aware of any injuries you may have
4. We are here at different fitness levels, Modify if needed, but push yourself to get stronger
No FNG, let’s get busy
Warm-O-Rama
Motivators in cadence from 8
Mosey around parking lot to other end near the path to the hill
Good mornings and Abe Vigodas in cadence x10
Calf stretches OYO 30 sec
Mosey to the Hill
The Thang
Brick’s Ball Buster
Run the hill after each exercise
50 squat kicks
50 shoulder tap Merkins
50 Bonnie Blares
50 thigh slap high jumps
50 burpees
50 plank Jack’s
50 high plank toe touches (reach back and touch toes in high plank)
50 single leg V ups
Thang II – Sally’s Cousin
Run to the top of the hill
🎶Bring Sally Up🎶
“Flower” by Moby. Start in downward squat position and hold. Each time “bring Sally up” is sung, stand up. Then, each time “bring Sally down” is sung, go back down. Quad burn!!!🔥🔥
Mosey back to flags
Thang III – Guantanamo
On your 12. Heads in the center of the circle and legs in a straight and up position. Start with one PAX getting up and shuffling around the circle pushing all other PAX feet down while they try to keep their legs up and core tight. Go around until all PAX have shuffled through.
6MoM
Planks, High, Right arm up, high, low, Left arm up, back to high plank
‘merican Hammers x 30
Circle of Trust
Announcements
SiteQ read from Slack Announcements on Info. Only channel
Prayer
Dear Lord, thank you for the ability to get up, roll out of bed, the courage to make good decisions that make us better. Thank you for the strength of F³ Naperville, the strength of this brotherhood. Thank you for strong men that surround me here. We pray that we may stay strong through these times of uncertainty and stress. Please help remove the fear and give us guidance and give our leaders vision to get back to the known. Lord, please surround our brother Crabgrass and his family with your endless love. Please watch over his brother’s M and young children and be with them as they enter a new life without their husband, dad, brother. Lord, we pray for Anna Caroline, Jeremy Baker and Randy Levine and Mr. Miyagi as they continue to battle cancer.WetWipe FIl and Zima’s Step brother, Alladin friend Laurie’s daughter
In Jesus’ name we pray, Amen
Alladin Laurie’s daughte
Naked Man Moleskin
YHC mentioned to the PAX that even though it’s always a race, they should be careful and work on form. There was some bad form even though PAX were getting after it.
I started March 19, 2019. I’ve posted over 315 times in that short time. The number of posts aren’t that big of deal to me anymore. The next challenge for me was to start doing 6pks and a few 7pks. What’s your goal? 10 posts, 100, 250, 300? After a couple months, I told myself that I needed to give back, so I entered my VQ on the sheet. Today is my 62nd Q. That’s about 1/WK on average. One 6pk Q in there. The next goal I had was to give more. I was tapped on the shoulder by Mrs Doubtfire to take Friday Site Q when he returned to Germany. I just retired my year of SiteQ duties and handed my Shovel flag off to DJ Sump Pump last week. What are your goals? How are you going to serve your fellow man? As most have heard, there’s another new AO in Plainfield me.. Colosseum and I’m off to a long time dream and vision that I’ve had since beginning my venture… A new region… Crossroads
#StrongerTogether
We are #StrongerTogether
“You never change your life until you step out of your comfort zone; change begins at the end of your comfort zone.” …