AO: The Ridge
When: 04/01/2024
Number of Pax: 7
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Chum Bucket
Introduction
On April Fool’s Day 16 years ago at 5:39am, my goofball daughter Lily (aka Medusa) was born, weighing in at 7lbs-0oz and 19.5″ long. She inspired me with a bunch of foolish ideas for this beatdown. I also picked up a few new tricks from my downrange visit to F3 Milwaukee last week to try out.
Warm-O-Rama
Jog in place for the introduction and disclaimer.
SSH OYO for the F3 mission, core principles, and credo (my mind went blank for the credo, so thanks to the group for helping me with that).
Warm up exercises (IC x 8): Helicopters (trunk twists), Hamstring scoops, Reverse lunges with cross arm reaches, Willie Mays Hayes with arm extensions, Imperial squat walkers.
The Thang
Pre-Thang (Milwaukee region does this often): 5x5x6. At one side of parking lot do 5 grave diggers with your coupon. Karaoke across the lot and do 5 frog hops. Karaoke back to your coupon. Repeat 6 times.
Thang 1 (at the hockey court): Each PAX takes a turn kicking soccer ball at the goal. A make or miss will determine what exercise the group does. The kicker retrieves the ball and runs a lap around the court while the other PAX do the exercise that I call out. One exercise is performed each round, OYO, 16 reps. Merkins or HRM merkins; Air squats or Bobby Hurleys; SSH or smurf jacks; lunges or Bonnie Blairs.
Thang 2 (at the basketball court): Same concept as above, just with free throws instead of kicks.
Thang 3: At 5:39am exactly (the time my daughter was born) we stopped what we were doing and circled up and did an ab circuit. 70 LBCs (she weighed 7lbs-0oz when born), 19 heel taps and 5 high plank rotations (she measured 19.5″ long when born).
Thang 4 (at the tennis courts): We all did the wall-sit position against the fence and did 16 boxers in cadence. Shake the legs out and then did 16 head-shoulder-knee toe taps in cadence.
Thang 5 (back at the flags): Shoulder burner circuit with arm circles, pretzel taps, and cherry pickers IC x 16 each.
Thang 6: Pass-the-ball back slingshot run around the parking lot. If anyone dropped the ball or we lost anyone in the group, we would do 3 penalty burpees. I somehow managed to drop the ball once.
Mary: Planksters (combination of catalina wine mixers, shoulder taps, and plank jacks); Camels; American Hammers; and 100s.
Circle of Trust
I made it brief because I wanted to get home in time to wish Lily a happy birthday and give her a hug before school. I recapped our trip to Milwaukee last week to root on the Angelics (PNHS A cappella group that my daughter is part of) in their competition in the Great Lakes Regional Final. They worked really hard and got 3rd place which was pretty cool. We decided to turn that trip into a long weekend and spent a couple extra days together in Milwaukee as a family. With our busy schedules, it has been a while since we all got to spend multiple days together, and we had a lot of fun. Need to figure out ways to keep carving out time to do things like that.
Naked Man Moleskin
I tried some new things today and it seemed to go pretty well. My mind went totally blank during the credo today…it happens, just roll with it. Thanks Octomom for having our 6.