AO: The Ridge
When: 04/30/2022
Number of Pax: 11
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Trojan
Introduction
I am not a professional. I do not know of any injuries you may have. Modify as needed.
Warm-O-Rama
Imperial Walkers (10 IC)
Bat Wings (10 IC)
Good Mornings (10 IC)
Tappy TAPs (10 IC)
Motivators from 3
Hang Down Stretch 10 count
Right/left Calf Stretch 10 count each
The Thang
DORA Style workout. One PAX rolled 2 dice and did the exercise with a set of reps that went with the number they rolled while their partner duck walked up the hill, did 10 Barishnikov Squats and ran back down. Here was the list of exercises:
2 – 150 Smerf Jacks
3 – 200 Imperial Walkers
4 – 150 Over/Under Fence
5 – 250 Grady Corns
6 – 250 LBCs
7 – 250 Hand Release Merkins
8 – 250 Coupon Chest Press
9 – 250 Coupon Bent Over Rows
10 – 200 Coupon Curls
11 – 250 Flutter Kicks
12 – Goose Step To Cone and Back 30 Times
Circle of Trust
Pick your target.
The 1st F is fitness. Pick your target on where you want to be and push yourself in your fitness to get there.
The 2nd F is fellowship. The best part of F3 is the PAX and connecting with these men outside of the gloom is truly and amazing thing! Try and make a target to get to more 2nd F events.
The 3rd F is faith. No matter what you believe in, pick a target that strengthens your faith in whatever you believe in!!!
Aye?
Naked Man Moleskin
Prayers for all unspoken prayers.