AO: The Ridge
When: 05/19/2022
Number of Pax: 15
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Blue Gill
Introduction
The PAX were forewarned that this beatdown was a precursor (prep work) for the upcoming Murph Challenge later this month. A picture of some ropes that were going to be used was sent as a tease which led to interesting mumblechatter such as who my 2.0 and I were going to be tying up in the basement and one PAX mentioned that I have been reported (he never HC’d so I must have scared home off). On this day the PAX choices for where to HC seemed challenging for some as several hard choices had to be made. As the fog cleared, the PAX new there were in for a treat….
Warm-O-Rama
After stating I wasn’t a professional and the like and verifying there were no FNGs, we went over the principles of F3, the mission, and the credo and then rolled right into the warm-up which consisted of a
Motivators from 7
Tappy Taps x 10
Imperial Walkers x 12 – Everyone at some point messes up no matter how seasoned of a Q you might be with that said I was in my own world sound double time cadence with these and it quickly became apparent something was not right. I corrected course (cadence) and we got back on track. I chalked it up to being over zealous for the beatdown😀 Good laugh by all
Mountain Climbers x 10
Short Mosey to Kids play area
The Thang
Had PAX pair up with someone they’ve not worked out with and if possible someone at a different fitness level then themselves. Explained the beatdown and went over rope pull movement and then the work began of
– 800m Run with teammate
– 50 Rope Pulls (or substitute i.e upright rows) as a team. For the team member not performing movement they SSH until they switch as needed
– 100 HR Merkins as a team. For the team member not performing movement they Hold Plank until they switch as needed
– 150 Air Squats as a team. For the team member not performing movement they Hold Squat until they switch as needed
– 800m Run with teammate
As teams finished they were instructed to pickup the 6.
All teams finished so we moved into a 6 minute AMRAP of burpees. Upon completion, we took a short mosey back to the flags to finish up with a few minutes of Mary that included JLOs Flutter-kicks, and Leg Raises
Circle of Trust
Foundation read the announcements verbatim. We then were reacquainted with the The 6th Man* (the person who is number 6 in Count-A-Rama shares about themselves). Today the 6th Man was Mike Dwyer aka Sensodyne. Mike was initially tapped on the shoulder by Neil Diamond, but after some effective prodding by Bunker, Mike posted for the first time in November 2021 at The Ridge. Mike helps struggling dental practices get back on their feet by implementing best practices hence the name Sensodyne. His M runs a family owned local commercial flooring business. Married for 19 years, he has two shorties (daughter/son) ages 16/13. His 13yr old son, Bulls Eye has been out in the gloom a few times. This HIM is closing in on 100 posts. In his spare time he loves running of all things (go figure) and enjoys a good slice of pizza every now and again. We 👀 you Sensodyne, keep accelerating brother. ❤️ you!
Naked Man Moleskin
Awesome job today men! Way to push each other. We are stronger together. Remember we only get one life here on earth so we can either get busy living or get busy dying! Always be pushing to the front! Remember this is mental health awareness month. You never know what someone is going through so reach out and say hello how’s it going, check in with someone you haven’t checked in with for a while, those little things matter in more ways then any of us realize especially with folks dealing with mental struggles. I for one know I need to do a much better job at that. Aye!
Wrapped up a great morning with TAPS!