My 500th Post

AO: The Ridge

When: 07/25/2025

Number of Pax: 10

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Broomstick


Introduction

2 years and 9 months after I posted for the first time, my 500th post was here! I timed it so I would by on Q at “my” OG AO, The Ridge.

Warm-O-Rama

Good Mornings x10

Michael Phelps x10

Willie Mays Hays x10

Imperial Walkers x10

Motivators from 5

Tempo Squats x10

The Thang

  • Pearls on a String
    • Start Running to the west from the flags, down the path.
    • Stop 1 (“The 40 Yard Field”)
      • Start at baseline, run to first line, 2 burpees
      • Back to baseline
      • Run to second line, 4 burpees
      • Etc through 8 burpees, low plank for 6
    • Stop 2 (“The Y”)
      • 20 American Hammers
      • 30 Air Squats – emphasis on form, butt and chest out head up, weight on heels
      • 20 Swimmers
      • 20 Carolina Dry Docks
    • Stop 3 (“The Goalpost”)
      • Ring of Fire
        • Jog in place and on “hit” drop and do a merkin, get up and jog in place
        • Merkin ring of fire 2 each, 2 rounds
        • Bobby Hurley Ring of Fire 3 each (hold squat when not your turn)
    • Stop 4 (“The Hilltop”)
      • Jail break up the hill
      • 30 Big Boys
      • Crawl bear, bear crawl or lunge walk down the hill
    • Stop 5 (“The Pavilion”)
      • 15 step ups each leg (total 30)
      • 15 irkins
      • 5 derkins
      • 10 lunges (IC)
      • 20 Grady Corns (IC)
      • Repeat above exercises 1x
    • Back to the Flags for Mary
      • 20 LBCs (IC)
      • 15 Scissor Kicks (IC)
      • 20 Pickle Pushers
      • 20 Freddie Mercuries
      • High/Low Plank until 0600

Circle of Trust

I don’t do a lot of reflective COTs, but it’s 500 posts for me now.  So, I wanted to share things that are true about me now, after 500 posts, that weren’t true before my first post:

  1. I can do a pull-up
  2. I can run a 5k / 10k / half-marathon (without stopping)
  3. I can ruck a half marathon (not without stopping)
  4. I can swim a lap in a pool
  5. Hopefully after next weekend, I can complete a triathlon
  6. My triglycerides are at an acceptable level
  7. My heart risk factor is decreasing
  8. My VO2 MAX is increasing
  9. Most of my pants are too big
  10. I have a true appreciation of just how many different topics you can cover over a cup of coffee
  11. I can go to a city where I know no one, show up at a park at 5:15 in the morning, and know that I have something in common with the first person I see
  12. I have more friends than I have had at any point in my life
  13. I get fulfillment in donating to a charity I’ve never heard of just because it’s important to someone I know and care about
  14. I volunteered at a horse barn
  15. I’m leading an effort to collect school supplies for local children in need
  16. I only need 6 hours of sleep to feel alert the next day
  17. I stay calm when one of my kids does something stupid
  18. If my family or I needs immediate help, I know exactly where to turn
  19. I call Illinois my home and don’t want to leave, because I know I won’t be able to quite find this anywhere else

It’s not a cliche – F3 has been a life-changing experience for me, for all these reasons.  I am a different person now, and I’m a person that I am proud of.  I thank every one of you guys, and the men of F3P, for helping me accelerate.

Naked Man Moleskin

Thanks to the PAX who came out to support me today (Hat Trick, Vern, 5-Putt, Happy Camper, Zimmer, Den Mother, Flo, Mr. Belding) and for excellent Site Q Support from Dilbert.

Special thanks to 5-Putt for EH’ing me for about two years before I finally came out for the first time.  I should have listened sooner!

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