01/28/2020 - The Ridge - The Tortoise and The Hare BOMBS

AO: The Ridge

When: 01/28/2020

PAX:

Number of Pax: 12

Pax Names: Boston Butt, Breakaway, Hackman, Half Price, Khakis, Krispy Kreme, Onions, Padre, Pi, Subprime, Tourniquet, Vern,

DR Names:

Number of FNGS: 1

FNG Names: Krispy Kreme

QIC: Parks and Rec


Introduction

Conditions: 30 degrees with a little bit of wind. Arrived at the AO around 4:50 to survey the grounds. A small amount of snow had fallen overnight. That snow covered up some slick spots on the pavement. I thought it would be best to avoid the pavement today for the main thang. That being said, I set up cones in the snow covered grass in the shape of a square.
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.
We had a FNG this morning so we went over 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 10
  3. Imperial Walkers in cadence x 20
  4. Goof Balls in cadence x 15
  5. SSH in cadence x 25

The Thang

THANG 1:

Tortoise and Hare BOMBS: Find a partner. Partner #1 bear crawls (modifications include: lunges/crabwalk forward or backward). Partner #2 does first exercise on the list and then chases down Partner #1. When he catches his partner, they swap: Partner #2 bear crawls while Partner #1 does the same exercise. Repeat until all exercises have been done 5 times BY EACH partner. -5 Burpees (50 per pair) -10 Outlaws (100 per pair) -15 Merkins (150 per pair) -20 Big Boy Sit-ups (200 per pair) -25 Squats (250 per pair).

This was a fun exercise that can be modified in many different ways. I’m looking forward to using it again in different conditions. Some PAX finished, some did not. It took a bit of time to explain everything to make sure all understood.

6 MoM:

Heel touches in cadence x 20

Manatees in cadence x 20

Shoulder Tap Merkin Ring of Fire (5 Merkins per PAX)

Circle of Trust

Dear Lord, we thank you for giving us this opportunity to exercise on this cold morning. Thank you for giving us the strength to accomplish our exercise goals. You provide us with the ability to tackle any of these exercises and the courage to tackle anything in our path.
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. Including Jeremy baker, Randy Levine, and Gloria.
We ask for prayers for all of our loved ones who are going through difficult times and those that are dealing with illnesses. Including Blowfish (foot) and Subprime’s mother in law that is recovering from an infection. Please bring them strength and healing.
We ask all this in the name of Jesus. Amen.

Naked Man Moleskin

The tragedy involving Kobe Bryant and the others that were on board that helicopter reminded me again that life is precious and can change in an instant. Hug your kids, spouse, family and friends whenever you can. Take every opportunity that you have to show them love and affection. Live like that every day men.

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