AO: The Ridge
When: 07/09/2024
Number of Pax: 6
DR Names:
Number of FNGS:
FNG Names:
QIC: Cutler
Introduction
Celebrating National Sugar Cookie Day (and Cutler’s 200th post). Q-Ratio % is exactly 9.0% after today which ties to WOR.
Warm-O-Rama
9 reps each of:
- Michael Phelps (in cadence)
- Tai Fighters (in cadence)
- Imperial Walkers (in cadence)
- Tappy Taps (in cadence)
- Calf Stretches (9 count each leg)
The Thang
Partner up at Mount Ridge for DORA. 1 PAX does coupon excercises at bottom of the hill while the other runs (or Bernies Sanders’s up the hill for 3 burpees). Run down and switch places with team mate as you both combine for 200 reps of each. Repeat as necessary until all 200 reps are completed and then move to next excercise.
- (200) Curls. (Bernie Sanders up the hill + 3 burpees)
- (200) Chest Presses (Run up the hill + 3 burpees)
- (200) Skull Crushers (Bernie Sanders up the hill + 3 burpees)
- (200) Mjolnir (American Hammers with coupon touching ground each time). Run up the hill + 3 burpees
- (200) Dips using yours and your partner’s coupon. Bernie Sanders up the hill + 3 burpees
- (200) Calf Raises (Run up the hill + 3 burpees).
Circle of Trust
What you put in to something is what you get out of it. I was just taking and not investing to F3 for too long. Only had 1 Q in almost 100 posts. Personal goal is to be at 10%+ Q Ratio before convergence next month. At 9.0% after today with another Q Friday.
Whatever it is in life; work, family, church, F3, sports – get involved and you will end up getting just as much out of it yourself as the group gets out of you.
Naked Man Moleskin
Brought sugar cookies and “Not Hot Azz H2O” for cofeeteria where Mr. Drippy was also attending to celebrate National Sugar Cookie Day.