AO: The Ridge
When: 11/14/2024
Number of Pax: 8
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Deliverance
Introduction
We owned the parking lot! This bootcamp combined strength, endurance, and grit with a circuit of runs, bear crawls, and heavy coupon work. From merkins to curls, squats to hill climbs, we put every muscle to the test. The PAX brought their A-game and pushed through each round together!
Warm-O-Rama
The morning started with a Warm-o-Rama to loosen up and prep for the main event:
- Side Straddle Hops – 20 IC
- Good Mornings – 10 IC
- Daisy Pickers – 10 IC
- T-Y Fighters – 10 IC
- Calf Stretches
The Thang
Thang 1:
1. Run to the far side of the lot
Complete 15 Merkins and 20 Squats
2. Run back to the starting point
At start, complete 30 Curls with Coupon and 25 Overhead Presses with Coupon
Short Loop Run: After finishing coupon exercises, take a small loop run, then return to start.
Thang 2:
3. Hill Bear Crawl to the end of the lot (option to modify to lunge walk if needed)
Then, complete 25 Big Boy Sit-Ups and 15 Merkins
4. Run back to start
At start, complete 30 Bent Over Rows with Coupon and 50 LBCs
Short Loop Run: After the coupon exercises, take a small loop run before beginning the next circuit.
Objective: Repeat the circuit, including runs, as many times as possible in 30 minutes, with the aim of completing 3-4 rounds depending on pace. The PAX pushed through the rounds, grinding it out and keeping up the energy.
Mary
We circled up in the parking lot for the last 5 minutes to wrap up with some core work:
- LBCs – 50 IC, with 25 Pickle Pushers midway through
- Heels to Heaven – 30 IC
- Merkin Ring of Fire – 1 rep per PAX
Circle of Trust
During COT, I shared some reflections on a recent theme I’ve noticed: an increasing awareness of the need for male positivity and growth. I’ve seen a lot of conversations about the pressures men face to be strong without showing emotion, yet the truth is men need a supportive community. That’s where F3 comes in—a brotherhood dedicated to building each other up. With November as Men’s Mental Health Awareness Month, it’s timely to remind each other of the importance of camaraderie, strength, and support. I’m grateful for this group and our shared commitment to positive growth.
We closed with a prayer, asking for strength and wisdom as we continue striving to be positive influences in our lives and communities.
Naked Man Moleskin
Today’s workout reminded us of the power of consistency and camaraderie. Every lap across the parking lot, every hill bear crawl, and every coupon lift was a testament to the dedication and grit we bring to each bootcamp. It’s not just about the reps or the rounds, but about showing up for ourselves and each other. With November as Men’s Mental Health Awareness Month, let’s remember the strength we build here goes far beyond physical. F3 gives us a space to grow, support each other, and push past limits—together. Grateful to be part of this brotherhood, and proud of each man who put in the work today.