AO: The Ridge
When: 04/26/2022
Number of Pax: 11
DR Names:
Number of FNGS:
FNG Names:
QIC: Bedpan
Introduction
4/26/22 Black Diamond at the Ridge
Clear morning, a bit chillier but perfect for a burner. After hearing Slaughter’s message about keeping our workouts hard and accelerating men, i wanted to bring a beat down to remember.
Warm-O-Rama
Mosey
SSH X 25
Abe Vigodas x 10
Mountain Climbers x 10
Learn to fly x 10
The Thang
Thang 1 Two corners and a lap (divide PAX into two groups)
Corner 1: Burpee Variations (PAX performs one exercise and runs to other cone, complete all three exercises to finish the THANG)
*Prison Cell Burpee, Hand Release Burpee, Contra Burpee x 10
Corner 2: Heavy Cone (PAX performs one exercise and runs to other cone, complete all three exercises to finish the THANG)
• Thrusters, Overhead sandbag toss, coupon swing x 15
Thang 2: Indian Run to next Thang
• On path, 1 merkin and bear crawl 10-12 steps, 2 merkin and beat crawl 10-12 steps, repeat till you get to pavilion
• Descending ladder
o 21 Monkey Humpers, 21 CDD | run to other pavilion | 21 Dips and Box jump | run back to other pavilion (decrease by 7)
• Jail break back to flags
Circle of Trust
The link to last Friday’s Nan’Tan call was posted on the nation’s slack. It was great to hear updates from the SLT of the nation. Slaughter spoke about his experiences visiting Regions across the nation. One thing was brought to his attention. PAX are not accelerating their 1st F like we use to. To many PAX at his boot camps didn’t complete the 20 Burpees, modified, etc. The workouts are not being delivered at the same intensity as he would like to see. A difficult workout will bring back more PAX than an easy workout. Why would you get up at 4:30am to attend an easy workout? If new members try F3 who do CrossFit or other workouts may ask themselves the same thing. This doesn’t mean we leave PAX behind, but we can’t just dummy down a boot camp to ensure everyone can do it. This will lead to accelerating PAX to move on to something else and create a culture for newer PAX of softer workouts. We need to lead from the front, encourage newer / struggling PAX to push a bit more to get stronger, and it is ok to be uncomfortable / exhausted. This leads to excelleration for the next beatdown. Those of you who post at BD, bring that same fire to your 45 minute Q’s to help push the pax. Call out those half reps, constant modifications, etc in a positive way. The PAX is cheating themselves by not giving their all each workout.
Naked Man Moleskin
The PAX and Q were gassed after the beatdown. This is good. We will all take my CoT to heart and help the continue acceleration of F3 Plainfield.