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!!!

Leave a Reply