3 Station Burner

AO: The Ridge

When: 11/14/2022

Number of Pax: 26

DR Names:

Number of FNGS: 0

FNG Names:

QIC: BoilerUp


Introduction

This wasn’t my VQ but it has been so long it might have well been.

Warm-O-Rama

1/2 Parking Lot Mosey

Good Mornings

Abe Vigoda

Goofballs

The Thang

Station 1

Set 1

  • 20 Thruster
  • 20 Coupon Swings
  • Run to Station 2

Set 2

  • 30 Skull Crushers
  • 30 Chest Press
  • Run to Station 2

Set 3

  • 40 Goblet Squats
  • 40 Bent Over Row
  • Run to Station 2 

Station 2

Set 1

  • 40 LBC
  • 40 Plank Jacks
  • Run to Station 3

Set 2

  • 30 Air Squats
  • 30 Scissors Kicks
  • Run to Station 3

Set 3

  • 20 Mountain Climbers (each leg .5)
  • 20 American Hammers
  • Run to Station 3

Station 3

Set 1

  • 20 Dips
  • 20 Step ups – each leg
  • Run to Bus Stop and then to Station 1

Set 2

  • 30 Lunges (15 ea. Leg)
  • 30 Big Boy Sit-ups
  • Run to Bus Stop and then to Station 1

Set 3

  • 40 SSH
  • 40 Grady Corns
  • Run to Bus Stop and then to Station 1

Circle of Trust

Name-A-Rama

Prayers for Mortica’s Dad and Miss Wilson, teacher at Grande Park, for healing hands on their battle with cancer.

 

Naked Man Moleskin

My COT about how a little over a year ago I had stopped working out for no particular reason, except for being a sad clown, and I was picked on Reindeer Games team.   That was enough to get motivated to come back and I am so glad I did.  Thank you, Joe Dirt!

It was not until I watched the draft this year to realize that being picked in the last 2 rounds was more of spot filler then a true pick, but regardless of it got me out.  F3 has done a lot for me, and I am very thankful for the men who continue to encourage me and keep me accountable.  I encouraged the men to continue to reach out the men who have not been in the gloom for a while and how a little encouragement can do a lot for someone, even if they are a last pick for a team.

Leave a Reply