AO: The Ridge
When: 07/05/2024
Number of Pax: 8
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Spit Valve
Introduction
Borrowing concepts from some of the awesome Qs followed thus far, we played a game of “don’t drop the sandbag” while completing an upper body burner.
Zimmer was sure to have the 6 coming in hot and making sure we left no one behind in the way to the AO.
Warm-O-Rama
Rolling in with some motivators, tappy taps, Michael Phelps and Schlitz’s super awesome arm and should warmup routine.
The Thang
Sandbags shall not hit the ground.
Two PAX start at station 2 one with a sand bag and 1 with two coupons(provided) Everyone else at station 1. 1 PAX from station one will bring a sandbag to the person at station 2. The PAX at station 2 will bring. The sandbag back to station 1. Every time a sandbag gets to station 1 switch exercises.
There will always be two sandbags moving. They should never hit the ground.
Carry from station 1-2 shoulder
Carry from 2-1 rifle carry.
Station 1
Thrusters
Curl
WW3
Chest Press
Skull crushers
CPR “curls, heat press, tricep raises”
Station 2
Shoulder Shrugs -1st time in station
Bent over rows – 2nd time in station
Goal is to get everyone through station 2 twice. (We did it 4 times!)
Circle of Trust
COT talked about the importance of the camaraderie of men engage in activities together and have the this can bring out the best in you. And when your best is brought out, you can bring joy! This is fundamental of F3 culture.
Naked Man Moleskin
Culture is created from buy-in of a common belief in a particular ideal. Creating a culture is often easier then maintaining one. F3 is a shining example of both.