08/04/2020 - The Ridge - Southern Hospitality Down Range
AO: The Ridge
When: 08/04/2020
PAX:
Number of Pax: 30
Pax Names: Dilly Dilly,
DR Names:
Number of FNGS: 0
FNG Names: NA
QIC: Greenhorn
Introduction
It was a cool crisp 55 degree morning & as the PAX rolled in there were a larger number of sweatshirts for the workout (unless your Den Mother of course with no sleeves). Greenhorn consulted with Tourniquet & Dilly on the grounds & with a quick modification of no “$h!t bricks” (apparently dragging your coupon across the parking lot) they headed to the soccer fields. It was a who’s who event with some Naperville OG’s (FIB, Appletini, Roach Coach, Flush, & others) coming to check out what F3 Charleston was going to bring to the table!
In the words of Greenhorn, “Wow, this is by far the largest group I have ever lead.”
Warm-O-Rama
Warm-up:
25 SSH IC
10 Imperial Walkers IC
10 Hillbillies IC
25 Cross Jacks IC
20 Merkins IC
The Thang
The Thang:
Block Race length of soccer field
5 sec rest
Block race length of soccer field
10 8-count body builders SC
Block Race length of soccer field
5 sec rest
Block race length of soccer field
10 8-count body builders SC
Mosey with blocks to flags, dropped blocks, mosey to basketball court
Burpee broad jumps to half court
Lunge half court
30 monkey humpers
Mosey length of court
Burpee broad jumps to half court
Lunge half court
30 monkey humpers
Mosey to blocks
50 curls IC
20 LT merkins SC
11s box jumps, dips
25 crunchy frogs IC
25 lbc OYO
20 starfish crunches IC
25 flutter kicks IC
25 curl and press SC
Mosey with blocks to soccer field
Salmon drag blocks the length of the soccer field
10 single leg burpees (or sobriety check burpee) SC
10 Bonnie Hammers IC
25 big boys SC
90 sec plank
Circle of Trust
Count-A-Rama – 30
Announcements – GrowRuck Oct. 10th , Get on social media, Triathalon Competition Aug. 15th, Convergence Aug. 29th at The Ridge for 1 year anniversary, OCR Event Oct 31st, F3 10 Year in Cape Fear January
Name-A-Rama – Don’t forget yourself
Prayers – Miyagi, Jeremy Baker, Randy Levine, 17 year old Plainfield kid that lost his life
Naked Man Moleskin
“Iron sharpens iron, and one man sharpens another.”
Proverbs 27:17 ESV
This is why we do what we do. There is strength in coming together with the end goal of making each other better. I am better for working out with you all this week. I hope you all are a little better this morning. Sincere thanks for the hospitality this week (especially to Dilly Dilly), and giving me the opportunity to Q this morning. If you’re ever in Charleston, hit us up! We’d love to have you!
I had intended to end the COT with the pledge of allegiance. This is something we usually do in Charleston.