06/04/2020 - The Ridge - RC Human Plank Tractor
AO: The Ridge
When: 06/04/2020
PAX:
Number of Pax: 13
Pax Names: 5-Putt, Bailout, Boston Butt, Carmen SanDiego, Happy Camper, Penalty Box, pi 3.14, Pit Stop, Pork Rinds, Thomas Tank Engine, Trickle, Upchuck,
DR Names:
Number of FNGS: 1
FNG Names: Prius
QIC: Pi 3.14
Introduction
66°, sun’s out guns out. YHC shows up 5 min early and PAX most already ready to go except a few stragglers. A couple fartsacks and we’re ready to roll at 5:15am
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
FNG
F³ Workouts…
Are free of charge
Are open to all men are
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the wererdxworkout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
The F3 Credo is: Leave no man behind, but leave no man where you find him.
We welcome men of all fitness levels to our workouts and have no requirement for membership other than that you show up at the appointed time and place and follow what the workout leader (the “Q” in F3 lingo) does.
Special reminder about respecting your fellow brothers by abiding by CDC guidelines during this COVID-19 Pandemic
Warm-O-Rama
Motivators 7
Goofballs 20
Plyo jump squats 20
Capri lap
Abe Vigodas 15
The Thang
Split into two groups
Mosey down path 50 yds
Thang
Up-Downs
Large circle, fast feet, each PAX yells out “Down!”. All PAX hit the deck and get back up quickly, fast feet, repeat with each PAX around the circle
Mosey down path another 50 yds
Thang II
All about the Benjamins
Similar to 11’s, however each part equals 100, that’s why “the Benjamins”. This is OYO. Exercises are with a coupon, 25 Curls for the Girls, 25 Walking Lunges, 25 Squats, 25 Walking Lunges back to your coupon, 25 Overhead Press, 25 Walking Lunges, 25 Mountain Climbers, 25 Walking Lunges back. At the end that’s 100 reps on the exercises, and 100 lunges.
Thang III
RC Human Plank Tractor
Named after a Black Ops thang created by Roach Coach. (Modified without coupon)
Two teams, it’s always a race!
40-50yd course
PAX plank 10ft apart, last PAX bear crawls to the front and planks and yells “Go!”. Next PAX bear crawls to the front. The team moves all the way to the end line which is a wall of coupons. Winning team SSH while losing team does 10 burpees.
Mosey back to flags for Mary
Plank, right arm up, Plank, Low Plank, Plank, Left arm up, Plank, Recover
‘Merican Hammers
Circle of Trust
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. We pray for a speedy and safe recovery for our brother Blowfish who currently has COVID-19. Lord, we pray for Anna Caroline, Jeremy Baker and Randy Levine as they continue to battle cancer.
In Jesus’ name we pray, Amen
Naked Man Moleskin
We’re pulling great numbers South and West here at TR & BP. It’s great to be part of this strong group. Iron sharpens Iron. Let’s stay strong. We are #strongerTogerher
“We don’t even know how strong we are until we are forced to bring that hidden strength forward.” ?
“It’s your reaction to adversity, not adversity itself that determines how your life’s story will develop.” – Dieter F. Uchtdorf