AO: The Ridge
When: 10/24/2024
Number of Pax: 4
DR Names:
Number of FNGS:
FNG Names:
QIC: Pull-up
Introduction
black_diamond: 10/24/2024 0500-0600 AT THE RIDGE
It’s a black diamond. It won’t be easy. If you’re man enough hard commit point down
headlamps are recommended
Warm-O-Rama
Disclaimer: F3/PD is not responsible for you, you are responsible for you. Modify the exercise but do not modify your effort
Mission: To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
5 Core Principles: Free, open to all men, held outdoors rain or shine, peer led in a rotating fashion, and ends in a COT
Credo: leave no man behind but leave no man where you find him
25 SSH
10 Thai fighters each direction (4 count)
10 Pretzel taps (4 count)
15 Grady corns (4 count)
20 Moroccan night club (4 count)
The Thang
Thang 1:Champagne run with plank jacks from the pool parking lot on the path to the regular lot, down the path in front of the hill, right after the hill on the path back to the pool lot.Thang 2:In the pool parking lot perform each exercise OYO starting with 50 reps and decreasing each round by 10 reps. After getting to 10 reps go back up 10 reps until 50. After completing a round of exercises, run up the hill, 5 air squats at the top, run down the other side, run back up the hill, 5 air squats at the top, run back to the parking lot.
Round 1: 50
Round 2: 40
Round 3: 30
Round 4: 20
Round 5: 10
Back up by 10 each round
Skull Crusher
Rows
Curls
Pull overs
OHP
Begin Mary at 5:55
5 American hammers (4 count)
10 Leg lifts in cadence
15 big boys
20 WWI’s
LBC’s until 6
Circle of Trust
A few weeks ago on a Monday morning my M was talking to her coworker, Laurie, who was worried sick about her 95 year-old mother. Laurie’s mother lives in Asheville, NC and Hurricane Helene caused flooding and washed away a lot of the city, knocking out power and phones. She was unable to contact her for several days. I reached out on F3 Nation slack asking if anyone in the Asheville area was able to check on Dottie. Within a few hours I had DM from Double Check (F3 Asheville) offering to check on her. Within a couple hours he was at what turned out to be a retirement facility. Dot was already asleep but Double Check took the time to talk to her friends and neighbors and provided a full and detailed report of the conditions. I passed all of the information on to my M who relayed it to Laurie. Laurie was so relieved and grateful.
After Double Check’s wellness check, three other North Carolina PAX offered to do the wellness check. It’s truly amazing how a random stranger can reach out on an F3 slack channel and get such an enormous response. A person in the middle of a disaster area goes out of his way to check on the well being of stranger at a request of another stranger. This highlights the power of F3 and the generosity of the good people that are part of this organization.
Naked Man Moleskin
Bluegill was Q at The Ridge and brought his people over and hey ran through one set of 40 with us. Glad to have those guys join us for a few. Morticia looked pissed that he had to temporarily join my black diamond but at least we weren’t doing burpees!