AO: The Ridge
When: 01/14/2023
Number of Pax: 7
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Mr. Belding
Introduction
It was Saturday morning and we took a trip around the AO as part of a full body beatdown.
Warm-O-Rama
SSH, Good mornings, Abe Vigodas, Mosey
The Thang
This four thang beatdown was inspired by pieces of backblasts from other F3 Regions…
Thang 1 – the buy in!
10 minute EMOM – alternate between 10 burpees and 15 thrusters (this got the heart rate pumping to kick us off)
Mosey to the pavilion with coupon
Thang 2 – coupon work
4 rounds of the following
20 seconds of work – ten seconds rest (8 times)
First round coupon press or decline merkins
Second round dips or curls
Third round overhead press or carolina dry docks
Fourth round coupon squats or step ups
In between each round we did a run to the entrance and back
Mosey to the hill for Thang 3
5 hill sprints with 10 SSH at the top
Mosey to the tennis court for Thang 4
Partner challenge – one partner did a ladder run while the other partner did a core exercise – keep track of the count. Switch – partner with the lesser amount did 5 burpees.
Core exercises were big boys, world war 1 situps, leg raises, flutter kicks
Mosey back to the flags right at 7:30
Circle of Trust
COT focused on resolutions for the new year. My resolution is to get more involved in other aspects of F3 beyond the morning workouts. PAX offered some great feedback on the workout. Quatro led a prayer to end the morning.
Naked Man Moleskin
None