AO: The Ridge
When: 04/14/2023
Number of Pax: 13
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Meta
Introduction
It’s Friday, let’s take it easy and get ready to enjoy the weekend.
Warm-O-Rama
Rocky Balboa – IC to 20
Arm Circles – IC to 10 Fwd/Rvs
Moroccan Night Club – IC to 10
Pretzel Taps – IC to 10
Michael Phelps – IC to 10
Imperial Walkers – IC to 10
Air Squats – IC to 10
In Plank Calf stretch – Count to 10 each calf
Downward Dog – Count to 10
Burpees – 5
The Thang
4 Corners + Bernie Sanders up the Hill
1st Corner
20 – Curls
15 – SSH
10 – Rows
Murder bunny approx. 30 yards to station 2
2nd Corner
20 – Skull Crushers
15 – Plank Jacks
10 – We’re not worthy
Rifle Carry approx. 30yds to station 3
3rd Corner
20 – Wood Chopper
15 – Bobby Hurley
10 – Shoulder Press
Bear Crawl approx. 30yds to station 4
4th Corner
20 – Air Squats
15 – Merkins
10 – Shoulder Taps
Bernie sanders to top of the hill, sprint back to station 3 pickup coupon and farmer carry to station 1
Rinse and repeat
Circle of Trust
For CoT I wanted to talk about the 2nd F and why I feel it is important that we have it. I recently ran into an old friend after a workout, I had my F3 shirt on. He asked if I was part of the group, I told him that I was. He asked if I knew ChickenHawk (RIP), I had worked out with him once or twice on the Southside but because they were such large groups I never had a chance to personally meet him. Turns out that his daughter is dating his son, he told me how overwhelmed he felt seeing so many men from F3 at his services. My heart swelled with joy knowing that my brothers were there for his family during this tragic time. I was so proud to be part of this group. It’s difficult to really get to know our brothers while out in the gloom, most of us are out of breath from the beat downs that we hardly have a chance to really get to talk or know each other really well. Most of us are unable to make all of the 2nd F events which is understandable. And all 2nd F events do not need to revolve around eating and drinking only, now that we have them on the Q sheet I encourage the PAX to Q one and make it their own. Put together a game of basketball, bags, softball, or even make it M friendly.
Naked Man Moleskin
Special shoutup to my brother Griner for showing up even after telling him what the beatdown consisted of.