08/26/2020 - The Ridge - Time to Audible

AO: The Ridge

When: 08/26/2020

PAX:

Number of Pax: 25

Pax Names: Twilight,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Twilight


Introduction

I love mobile workouts where we can get away from the parking lot and experience other parts of the AO.  After two previous Q’s at The Ridge I was looking forward to a solid String of Pearls style BC….until late in the evening I checked Slack and saw that we had about 26 HC’s!!!  Man is F3 Crossroads growing!!!  There was no way I was going to be able to make my Thangs work the way I planned so, at around 930pm I started coming up with another plan.  Fortunately, I archive all my Q’s so I took a little bit of this, a little bit of that and threw in something I found in the Exicon and PRESTO, I had a beat down worthy of F3 HIMs.  Now with only 4.5 hrs of sleep the night before and looking at about another 4.5 hrs of sleep before my Q, I have to admit I was a smidge worried I wouldn’t be able to lead well (SPOILER ALERT!!!  Qing always gets me pumped up and by the time we circled up for WoR, I was ready to fly!!!).

Weather conditions:  70F with a slight breeze, 98% humidity and fog.  Was hoping like hell the fog would dissipate a bit (and it did) so all the PAX would be able to see each other during Thangs #2 & #3.

PAX in Attendance (26):  Soccer Mom, Bailout, Boiler Up, Caveman, Hackman, Unlucky, Upchuck, Dilly Dilly, El Chapo, Joe Dirt, Skinner, Disco Ball, Sheldon, Tourniquet, 5-Putt, Toby, Jimmy Neutron, Pawn Star, Shooter McGavin, Beatbox, Better Call Saul, Penalty Box, Woody (Site Q), Twilight (Q)

Warm-O-Rama

  • Gathered in the parking lot in front of the flags
  • SSAC (Sixty Second Arm Circles…weird name since there are no arm circles)
    • Side plank, left arm up 15s
    • LBC 15x (4ct)
    • Side plank, right arm up 15s
    • Merkins 15x
  • Arm Circles 10x forward/10x backwards
  • Abe Vigodas 10x (4ct)
  • Burpees 10x (6ct)

The Thang

Thang #1 –  Top Gun (and yes, we played “Danger Zone”); Location – parking lot in front of flags

Perform 10 reps each of 5 coupon exercises:

  • Curls
  • Goblet Squats
  • Bent Over Rows
  • Overhead Press
  • Reverse Lunge Twist

The 5 coupon exercises are repeated for 10 minutes. The Danger Zone happens every minute on the minute when PAX drops the coupon and performs 3 Burpees,

 

Thang #2  –  10 Minute Burpee Breakdown;  Location – open field just north of pavilion

Take 10-minutes with this burpee workout to practice each part of your burpee mechanics. Do this by breaking down each component of the burpee: the squat, the squat thrust, the squat thrust with push-ups, and then a full burpee with a vertical jump and CLAP.

  • 2 minute jumping jacks/seal jacks
  • 1 minute squats
  • 1 minute squat thrusts
  • 1 minute squat thrusts with Merkins
  • 1 minute burpees
  • 1 minute rest (jog in place)
  • 1 minute burpees
  • 1 minute rest (jog in place)
  • 1 minute burpees

Thang #3  –  Big Bang (modified);  Location – open field just north of pavillion

PAX form small circle and faces away from the center of the circle.  Q calls out a number and exercise, head directly away from center of circle and then return to starting position.

  • Bear crawl 20 paces out/Bear crawl 20 paces back
  • Crab walk 15 paces out/Crab walk 15 paces back
  • Gorilla walk 20 paces out/Gorilla walk 20 paces back
  • Side Gorilla walk 20 paces out/Side Gorilla walk 20 paces back
  • Repeato

 

6MoM

  • Compass Plank…always a PAX favorite 😉  Threw in a few low merk holds for fun!
  • Alternating V-ups 20x (4ct)
  • American Hammers 25x (4ct)

Circle of Trust

Prayers for Mr. Miyagi.  There was another PAX that had a request for prayers and I apologize for not remembering the name.  However, mentioning it in front of this awesome group will do.

I ran across a Tweet from a former soccer coach who now helps others build awesome team cultures.  His lates Tweet speaks about Energy Takers vs Energy Givers.  When you enter a room you automatically sense a vibe.  It can be positive or negative.  “People have aura, which affects greetings”.  This can also happen at work, school, social gatherings and home.

Energy Givers are the equivalent of being the “Bacon” as we’ve seen Dredd Tweet for some time now.  They are cheerful, positive, interested in others, encouraging and leave a positive impact on others.

Energy Takers are negative and self-centered.  They leave you exhausted and dismissive.  They have a problem for every solution.

Be an Energy Giver….be the Bacon.

 

Naked Man Moleskin

Love hitting up all the AO’s to keep things fresh and to see old PAX and new.  F3 Naperville and F3 Crossroads are exploding.  We’ve got something special with F3.  Enjoy it and take advantage of all it offers.  And keep accelerating!!!

SYITG

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