AO: The Ridge
When: 08/26/2024
Number of Pax: 19
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Foundation
Introduction
It was warm but a great day for a Q
Warm-O-Rama
Hairy Rockettes, one legged arm circles, seated V stretch, downward dog, seated quad and michael phelps
The Thang
Thang 1 Tabata
40 secs exercise/10 sec rest
first round – 3 sets curls. 1 set side shuffle and two cross jabs, 3 sets curls then ran 1/2 parking lot lap
second round – 3 sets skullcrushers, 1 set plank jacks, 3 sets skullcrushers
Thang 2
in parking lot by flags – 20 bent over rows and 20 overhead presses then run to far station by bus stop shelter down path and do 5 hand release merkins and 5 squats with hip abduction or walk to shorter station about half the distance and do same exercises. Rinse and repeated for 17 minutes
Circle of Trust
Talked about how F3 has been a huge part of my life and my transformation after all of the bad things that happens at my low point (divorce, dad passing, etc). But it did not actually save me. I saved myself and told the PAX that we are so strong and can do so much if we just believe and have self confidence. My friendships with f3 brothers gave me the support that helped me to gain the confidence. I challenged the PAX to keep pushing and just believe in yourself in those tough times. We all have tough times and we all have the strength to push through. I love my F3 brothers dearly.
Naked Man Moleskin
ended in prayer