AO: The Ridge
When: 06/18/2022
Number of Pax: 3
DR Names:
Number of FNGS:
FNG Names:
QIC: Blue Gill
Introduction
Another glorious day! Showed up early to get a little warmup run and and check out the AO. I received a text from one PAX that he was not going to make it due to injury and passed that message on to the QIC. As I finished up my run, the second PAX arrived and we chatted a bit and I mentioned we had one PAX drop due to injury. I thought it was odd that I never got a message back from the QIC, but figured he was probably getting ready. It became apparent with a few minutes to StartEx that I’d probably have to start the workout. All of the sudden a car came in hot and I thought it was the QIC, but realized it was an unexpected PAX, and so another unexpected Q was about to go down……
Warm-O-Rama
We startled the warmup by doing
SSH x 10
Good Mornings x 12
Tappy Taps x 8
Harry Rockettes x 12
Short mosey around small parking lot
The Thang
Decided a good approach for this unexpected Q was that YHC would do the first portion of the beatdown and then let then have the other two PAX lead a potion of the beatdown. In honor of the original Q (@Octomom) Who had shared his beatdown plan, it only made sense to do some of what he had planned to do so for
Thang1
EMOM (with 20 second rest between each minute)
AMRAP (as many reps as possible) with Coupon of
Overhead Press
Curls
Skull Crushers
After completing 3 full rounds, we did a short run around the parking lot and then passed the lead to @Quatro for
Thang2
22’s (2/20, 4/18; 6/16, 8/14, 10/12; 12/10; 14/8; 16/6, 18/4, 20/2)
Big Boy Sit-ups and Merkins
We then did another short run around small parking lot and then @Second Best led us in
Thang3
EMOM (with 20 second rest between each minute)
AMRAP (as many reps as possible)
Apollo Onos
Calf Raises
Bobbie Hurleys
After completing 3 full rounds , we made a final short run around the small parking lot and moved into Mary where we performed a few minutes of JLOs and Leg Raises
Circle of Trust
Requested PAX check out the info channel for all announcements and then thanked the men for showing up. YHC took the opportunity to discuss creating small habits and making the effort to get 1% better. Open conversation about doing the little things like making your bed in the morning. All of these little habits can have positive results.
TAPS for several PAX family members all dealing with different stuff. Special call out to Second Best’s dad who will soon be going through open heart surgery.
Naked Man Moleskin
Wishing @Gisele a speedy recovery! A message to @Octomom who I know feels like he let a few men down this morning, don’t beat yourself up about this, crap happens! The important thing is that you’re okay! If you want to make up for it, get back on the Q sheet! There was interesting conversation this morning regarding nose and ear hair of which both Quatro and I are intimately familiar with as well as why quality hair clippers are a must. This was something Second Best couldn’t relate to (you just wait brother, enjoy your porch fan and fancy coffee). Happy Fathers Day to all the men of F3!