12/24/2019 - The Ridge - Christmas Eve Block-O-Rama
AO: The Ridge
When: 12/24/2019
PAX:
Number of Pax: 13
Pax Names: bedpan, Crambone, Doogie, Padre, Parks and Rec, Pi, Skynet, Sunshine, Super 8, TPS Report, Trickle, Twilight,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Tourniquet
Introduction
Foggy and low 30’s… all pavement is very slippery and there is low visibility. Time to call an audible on all exercises usually done in the parking lot. I guess that means we are heading to the hill….
Warm-O-Rama
Circle up in the grass behind the flags
SSH x 15
Arm Circles x 10 each way
Capri Lap (two laps around pavilion in the grass)
Abe Vigodas
Tappy Taps
The Thang
Safe and slow mosey to the base of the hill
Block-O-Rama
25 – Hammer Curl to Shoulder Press
25 – Chest Press
25 – Standing Rows
Run over the hill and back
Rinse & Repeat – Drop 5 reps each time back
Over the hill and back after last set
Thang 2
Block-O-Rama Continues
50 – Block Big Boy Situps
6 MoM
Scissor Kicks
Flutter Kicks
Swimmers
American Hammers
Circle of Trust
Bump Memorial Run
EC Run/Ruck in December
Naked Man Moleskin
Borrowed from F3 Jacksonville:
Christmas can be hard for some. There may be empty seats at our tables, friends or family missing from our lives, and sometimes we just feel alone or even a need for a break. Every one of us has most likely experienced this. Men cannot ascend to their best selves or their God-given purpose if they walk alone or if all they have in common with other men is entertainment or pleasure. Men need friends with whom they share a common spirit, a mutual devotion to each other’s best, and a sacrificial commitment to protect, encourage, and defend.
Albert Schweitzer tells us, “In everyone’s life, at some time, our inner fire goes out. It is then burst into flame by an encounter with another human being. We should all be thankful for those people who rekindle the inner spirit.”
This is what F3 is all about, especially around the holidays. Fitness, Fellowship and Faith is the Glue.
Special prayer led by Padre!!! (Thanks for the help)
Merry Christmas!!!