AO: The Ridge
When: 07/05/2022
Number of Pax: 7
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Octomom
Introduction
This Beatdown was loosely based on the Dilly Beatdown the day before that I was too sore to get to. So, I planned a “makeup” day!
Warm-O-Rama
Tappy Taps
Motivators
Arm Circles
The Thang
Each exercise is to be done 50 times (20 times after we went for our second round)
- Merkins
- Curls
- Skull Crushers
Run a lap
- Coupon Squats
- Step-Ups
- Mountain Climbers
Run a lap
- Shoulder Touches
- Leg Lifts (from 6” off the ground to 45 degrees)
- Shoulder Presses
Run a lap
- Walking Lunges
- Dips (use coupon or curb)
- Side Straddle Hops
Run a lap
Circle of Trust
I shared what might be the most important thing to me that I get from F3. Accountability. This morning, would I have stood on my driveway with a coupon and run through a beat down with the same intensity as we did as a group. Nope. On my last run, would I have stopped at 3.1 miles if Dilly hadn’t circled back, probably? Would I have ever finished 5miles miles that day if the TPS and BlueGill hadn’t circled back and encouraged me along the way? I think long and hard before I put my HC out there. I know it’s a commitment both for me, but also that this awesome group will help me to be accountable for it. I appreciate each of you that have encouraged me during a workout, reached out if you haven’t seen me in a while, and have helped to hold me accountable. We closed by holding a moment of silence for the community of Highland Park and hoping that they can begin to heal from a horrible weekend.
Naked Man Moleskin
If you are struggling to hold yourself accountable, reach out to one or two PAX that you feel might be able to help. I’ve had PAX offer to pick me up and drive to new AOs just to get me out again.