AO: The Ridge
When: 05/16/2025
Number of Pax: 14
DR Names:
Number of FNGS: 1
FNG Names:
QIC: Foundation
Introduction
awesome morning for a workout
Warm-O-Rama
motivators, abe vigodas, reclined pigeon pose, downward dog, tie fighters, hairy rockettes
The Thang
DO THE PAVILLION EXERCISES FOR THAT ROUND THEN RUN THE LADDER DOING THE 5 SQUATS AT EACH RUNG UP AND DOWN THE LADDER THEN MOVE TO NEXT ROUND
| ROUND | PAVILION | LADDER “RUNGS” |
| 1 | 20 CHEST PRESS
10 LEG RAISES 20 CHEST PRESSES |
5 AIR SQUATS |
| 2 | 20 CURLS
10 FREDDY MERCURIES (1/2 REP EACH SIDE) 20 CURLS |
5 AIR SQUATS |
| 3 | 20 OVERHEAD PRESSES
10 AMERICAN HAMMERS (1/2 REP EACH SIDE) 20 OVERHEAD PRESSES |
5 AIR SQUATS |
| 4 | 20 DIPS
10 BIG BOYS 20 DIPS |
5 AIR SQUATS |
| 5 | 20 BENT OVER ROWS
10 PICKLE PUSHERS 20 BENT OVER ROWS |
5 AIR SQUATS |
| 6 | 10 CHEST PRESS
10 CURLS 10 OVERHEAD PRESSES 10 DIPS 10 BENT OVER ROWS |
5 AIR SQUATS |
Circle of Trust
Talked about not becoming complacent. Don’t stop pushing ourselves to improve in all areas of our lives. I talked about how I worked on my fitness when I first joined F3 and then my personal life and relationships and myself and then now am working on professional life
Naked Man Moleskin
ended in prayer