02/06/2020 - The Ridge - The Burpee

AO: The Ridge

When: 02/06/2020

PAX:

Number of Pax: 8

Pax Names: Bed pan, Boston Butt, Hackman, Tourniquet, TPS Report, Vern, Woody,

DR Names:

Number of FNGS: 1

FNG Names: Den Mother

QIC: Parks and Rec


Introduction

Conditions: A couple of inches of snow fell overnight. Temps in the mid-20’s with a sub-20 real feel. The PAX were advised the night before to be ready to “play” in the snow.
Disclosure: This is a free, volunteer, peer-led workout. I am not a professional. I have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. We all do it, most important thing is that you don’t get hurt.
One FNG, brought by TPS Report. We went around the circle and shared the 5 principles of F3.
Lead in a rotating circle by your peers
Free of charge
Open to all men
Held outdoors rain or shine
Ends in a circle of trust

Warm-O-Rama

  1. Tappy taps in cadence x 10
  2. Abe vigodas in cadence x 15
  3. Goof balls in cadence x 20
  4. SSH in cadence x 25
  5. 5 burpees (downs called out)

The Thang

Thang 1: Run out to the furthest football goal post (a little over 1/4 of a mile). Burpees on the way back 5, 4, 3, 2, 1 (15 total). PAX squatted until all were finished.

Thang 2: Four corners escalator (exercises, bear crawl or lunge between short side and run the long sides)

  1. 10 burpees
  2. 10 burpees and 20 LBCs
  3. 10 burpees, 20 LBCs, and 30 squats
  4. 10 burpees, 20 LBCs, 30 squats, and 40 shoulder taps
  5. 10 burpees, 20 LBCs, 30 squats, and 40 shoulder taps
  6. 10 burpees, 20 LBCs, and 30 squats
  7. 10 burpees and 20 LBCs
  8. 10 burpees

Thang 3: Merkin Ring-of-Fire (5 merkins)

Thang 4:

  1. Run the long side of the cones, 5 burpees
  2. Bear crawl or lunge the short side of cones, 5 burpees,
  3. Run the long side of the cones, 5 burpees
  4. Bear crawl or lunge the short side of cones, 5 burpees

Thang 4 was thrown together at the last minute. The PAX completed the exercises faster than I expected. 120 burpees for the day.

6 MoM:

  1. Freddy Mercuries x  20 in cadence
  2. Box cutters x 20 in cadence
  3. American Hammers x 30 in cadence

Circle of Trust

Dear Lord, thank you for this beautiful morning and the opportunity you have given us to workout together.
Today we ask you to look over Noonan’s family, M, 2.0’s, and all of those who knew him. We ask you to bring them peace and comfort during this difficult time and we ask you to look over them in the days ahead. Please give us the ability to help them in any way possible.
We humbly pray for all those who are fighting cancer. Give them the hope and courage they need each day. Comfort them in their pain and bless them with healing. Strengthen their family, friends, and caregivers.
Specifically, we ask for prayers for Jeremy baker and Randy Levine
We ask for prayers of health and healing for Poutine, Blowfish, and Toasted Coconut.
We ask all this in the name of Jesus. Amen.

Naked Man Moleskin

This morning our brother Noonan will be laid to rest. I was able to post with Noonan a few times and every time I saw him he greeted me with a smiling face. He was a true leader, a HIM. It was clearly evident that he had a gigantic impact on the people that he met. I can’t recall ever seeing so many people coming out to a visitation. There were many amazing memories of Noonan shared in line and as we awaited meeting his family. I wish I had the opportunity to post with him more often. The weeks ahead will be challenging for his family. We need to help out wherever we can. Look for those opportunities.

Leave a Reply