01/09/2020 - The Ridge - There is a fire at Hill

AO: The Ridge

When: 01/09/2020

PAX:

Number of Pax: 12

Pax Names: Blowfish, Blues Clues, Boston Butt, Padre, Pi, Small Cakes, SoccerMom, Thomas Tank Engine, Tourniquet, Vern, Woody,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: bedpan


Introduction

Conditions: Cold and windy

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

Warm-O-Rama

Side Straddle Hops x 20

Ricky Balboas on block IC x 10
Abe Vigodas x 20 IC (3 count one leg)
Arm Circles: 10 each way

The Thang

Thang 1 – Drag your gear (run to parking lot, line up in straight line across the parking lot)
(4 parking spots each time)

Bear crawl pull through coupon: 20 curls
Bear crawl pull through coupon: 10 manmakers
Duck walk: 20 curls
Duck walk: 10 manmakers
Bear crawl pull through coupon: 20 curls
Bear crawl pull through coupon: 10 manmakers

Thang 2 – Putting out the fire (run to the foot of the hill)

Fire Drill – (learn how to put yourself out if on fire) PAX in a circle, chopping feet or high knees. Each PAX calls out “Fire” all PAX hits the ground rolls right, merkin, roll back left, another merkin, then back up chopping. Go around the circle with the “stop, drop and roll” until all PAX have called “Fire”.

Kneeling chop: (clear the debris to fight the fire) 5 left side and 5 right side

Stomp out the fire: Throw Coupon up the hill, at the top 10 military merkin (elbows close to side)

Carry Coupon overhead and move to base of hill. (hold squat till 6)

Throw Coupon up the hill, at the top 10 military merkin (elbows close to side)

Carry Coupon overhead and move to base of hill. (hold squat till 6)

50 coupon chest press

Run back to flags for Mary

Circle of Trust

LBC: 20

Sleeping Hillbillies: 15 each side

Wide Leg Sit Up: 10 each leg

Naked Man Moleskin

Tackling a goal

A goal Is something that can’t be completed overnight. It takes planning, dedication, and persistence to accomplish. With any big project, remember the old saying “how do you eat an elephant, one bite at a time”. Walk up everyday and take the small bite out of a new habit, completing your goals, or being a better you. Remember that you have to think of the goal, write it down, and take action everyday.  F3 is about support and pushing yourself.  Ask a PAX member to be your accountability partner to help keep you on track.  Life gets in the way or we get off track, just know we have your 6!

Prayer: Padre shared a prayer.

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