07/30/2020 - The Ridge - Don’t stop moving and Ab Ripper X

AO: The Ridge

When: 07/30/2020

PAX:

Number of Pax: 19

Pax Names: Beat Box, Boiler Up, Boston Butt, Den Mother, Gopher, Happy Camper, Jimmy Neutron, John Denver, Motown, pi 3.14, Sheldon, Skinner, Small Cakes, Sparkler, Trailer Park, Z Pak,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: bedpan


Introduction

Conditions: beautiful morning, 73 degrees, slight breeze

Disclaimer:

  1. Are free of charge
  2. Are open to all men
  3. Are held outdoors, rain or shine, heat or cold
  4. Are led by men who participate in the workout in a rotating fashion, with no training or certification
  5. End with a Circle of Trust

Got the PAX moving this morning.  Nothing better than throwing in Burpees for the warm up!!!  Love hearing is this the workout or warm up.  This is not a black diamond but i will get your heart rate pumping.  Ended with a solid Ab Ripper X or as the PAX called it an A$$ Ripper X.

Warm-O-Rama

SSH x 25

Abe Vigodas x 10

Arm Circles x 10

Burpees x 10 (this got the PAX ready for the beatdown)

The Thang

Thang 1 Run to the Bridge

  • During the run stop for Carolina Dry Dock x 20  (two stops)

Thang 2 Bear Crawl Beatdown at the Bridge (partner up)

  • Partner 1 bear crawl across the bridge
  • Partner 2 will do 20 x Bobby Hurley and 10 x Wolverine (merkin with side crunch) when finished run to the end of the bridge and then meet your partner. Continue the bear crawl till your partner relieves you.
  • Each partner will exercise / bear crawl x 2

Indian Run back to the parking lot across the field

Thang 3 Dora (partner up.  one partner starts exercise while the other runs to end of parking lot and back)

  1. 50 hand release merkin
  2. 100 curls
  3. 150 shoulder press
  4. 200 flutter kicks with coupon overhead (only a couple strong PAX finished)

Mary or A$$ Ripper X

  1. V-Up sit up x 15
  2. Wide leg sit up x 15
  3. Side crunch x 10 each side

Circle of Trust

Lets get back to the basics.  F3 stands for Fitness, Fellowship, and Faith.  The fitness is what brought us together.  The Fellowship is what keeps us together.  The Faith helps us grow into something bigger than ourselves.  Crossroads happened because F3 Naperville introduced us to the fitness.  They brought a bunch of men together who created a shield lock.  This shield lock knew during COVID how important it was to continue accelerating while the world was SIP.  Because of this, we continued to recruit amazing men who are standing here today and everyone else who has recently joined.  We supported each other during a crazy time where no one new what was going to happen next, loss of jobs, freedoms, and extra stress.  A shield lock is a powerful thing as you get to meet and find like minded PAX.  Enjoy the mumble chatter during the workout, stay after for coffee, get a group together for lunch or a drink, and form new friendships outside of the gloom.  Proximity is key to strong friendships. Don’t forget about slack or Facebook to start conversations with the rest of the PAX.  Share this with other friends who need that extra push to better themselves and support their families.

Naked Man Moleskin

Smallcakes boils craft beer in his car and Carmen San Diego has official gone to the next level of Fartsack.  Thanks for the video Carmen!!!!

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