AO: The Ridge
When: 01/17/2025
Number of Pax: 10
DR Names:
Number of FNGS: 1
FNG Names:
QIC: Pull-up
Introduction
it was a nice morning as YHC went out for an EC 3 with Tweety. Had a bunch of HC’s
Join me on a journey of a lifetime as we lift cinder blocks and run around before most of our neighbors wake up.
Warm-O-Rama
Disclaimer: F3/PD not responsible for you, you are responsible for you, modify if necessary 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, outdoors, peer led rotating, ends in COT
Credo: Leave no man behind but leave no man where you find him
WoR: 0515-0520
Motivators from 6
10 Thai fighters each side
10 Michael Phelps
10 Good mornings
The Thang
Planned:
Starting at the flags we john cusak in a loop around the lot with 6 stops, doing a variety of exercises.
I’m going to lead these in cadence
Stop 1: 3 sets of 10 – merkins with left hand on the coupon, right hand on the ground. Switching between left and right hand on the ground
Stop 2: 3 sets of 10 – curls and skull crushers
Stop 3: 3 sets of 10 – mucho leggos and grady corns
Stop 4: 3 sets of 10 – pullovers and bentover rows
Stop 5: 3 sets of 10 – burpees and thrusters
Stop 6: 3 sets of 10 – plank jacks and mountain climbers
COMPLETED
Starting at the flags we john cusak in a loop around the lot with 6 stops, doing a variety of exercises.
Leading each exercise except mucho leggos which will be oyo
Stop 1: 2 sets of 10 – merkins with left hand on the coupon, right hand on the ground. Switching between left and right hand on the ground
Stop 2: 2 sets of 10 – curls and skull crushers
Stop 3: 2 sets of 10 – mucho leggos and grady corns
Stop 4: 2 sets of 10 – pullovers and bentover rows
Stop 5: 1 sets of 10 – burpees and thrusters
Stop 6: 1 sets of 20 – plank jacks and mountain climbers
Circle of Trust
I’ve been reading Can’t Hurt Me by David Goggins and I reached a part where he wanted to qualify for the Banwater ultra marathon. In order to qualify for such an advanced race he needed to prove himself at the San Diego 24 hour race by running at least 100 miles which he accomplished but not before he endured and pushed through his maximum effort. He realized his maximum effort was really only 40% effort. By pushing through pain and exhaustion you can gradually increase the limits of what your mind thinks you can.
keep pushing yourself and move the limits of what your mind says you can.
Naked Man Moleskin
We had an FNG, Boone’s Farm.
A FIA pulled up late in her vehicle while we were next to the entrance of the AO and yelled “Hey girls!” to us. Tweety called back, “Hey girl”. She was shocked when it ended up being F3 and not FIA. It was a hilarious moment!