AO: The Ridge
When: 03/16/2024
Number of Pax: 9
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Blue Gill
Introduction
Opportunity presented itself on Friday afternoon as there was no Q for the Ridge. YHC figured this was a great opportunity to expand on a workout that YHC had the opportunity o attend last year. Just needed some guinea pigs to test it out on. Bring on the guinea pigs!!!!!!!
Warm-O-Rama
Warm up consisted of SSHs, Arm Circles, Good Mornings, Windmills, Michael Phelps, and Calf Stretches
The Thang
Buy-In – 10 Blockies and 10 Burpees then run short parking lot loop. Proceed to complete 5 Thrusters and 5 Burpees then run short parking lot loop again. Pickup the 6
Upon completion YHC told the PAX we would be doing various movements with resistance bands. PAX were to bring resistance bands with them.
Explained the movements at each location and then had PAX perform movement. No specific rep count. Basically determined amount of time on each movement by time as well as how YHC felt and the grunts YHC heard as we progressed.
At Warmup area –
Shoulders
Front Raise
Military Press
Lateral Raise (Right)
Lateral Raise (Left)
Push Press
Rear Delt Fly
Single Arm Press (Right)
Single Arm Raise (Left)
Prayer Press (Close grip)
CrossoverBody Front Raise (Right)
Crossover Front Raise (Left)
Rear Delt Pull (Right)
Rear Delt Pull (Left)
External Rotation (Right)
External Rotation (Left)
Moseyed to the basketball courts
Chest
Hand Release Merkins
Flies
Offset Flies
Upward Fly (Right)
Upward Fly (Left)
Upward Fly (Right)
Upward Fly (Left)
Hand Release Merkins
Upper Chest Press
Upper Chest Press Squeeze
Alt Chest Punch
Incline Svend (closegrip)
Svend Chest Press (closegrip)
Svend Hold
Moseyed to the small pavillion
Arms
Dips on picnic tables
Regular Curls
Tricep Extension (Band at feet)
Regular Curls
Tricep Extension (Band at feet)
Single Arm Curl (Right)
Single Arm curl (Left)
Tricep Extension Right (Band held by left hand behind back)
Tricep Extension Left (Band held by right hand behind back)
Reverse Curls
Widestance Crossover Curls
Moseyed to the base of the hill
Legs
Hill Run (up and back one time)
Squats with bands
Calf Raise with bands
Squats with bands
Calf Raise with bands
Fire Hydrants (Right)
Fire Hydrants (Left)
Pickle Pushers (Right leg up)
Pickle Pushers (Left leg up)
Donkey Kicks (Right)
Donkey Kicks (Left)
Fire Hydrant (Right)
Fire Hydrant (Left)
Moseyed back to the Flags
Back
Single Arm Row (Right)
Single Arm Row (Left)
Back Flies
Sumo Deadlift
Bentover Rows
Rear Delt Pull (Right)
Rear Delt Pull (Left)
Circle of Trust
Juanita passed on all the great things going on in F3 Plainfield. Thanks brother. We took a moment of silence just to reflect
Naked Man Moleskin
YHC wasn’t sure how many PAX would HC to be a guinea pig! I was pleasantly surprised by the HC’s. I purposely started the beatdown off with a Buy-In to get in the head of the PAX at the beginning. Needless to say it wasn’t as bad as some may have initially thought. Great seeing Thin Mint back out in the gloom!!!! Appreciate the feedback from the PAX and I plan to incorporate more resistance bands in future Q’s
YHC message to the PAX in attendance piggybacked off of Jellystone’s COT message at the Early Boot Camp at the Colosseum this morning. The message was about Perception and Perspective. YHC message was focused on giving this F3 gift away. YHC mentioned hearing the other day about a PAX that hadn’t been out in over a year but decided to come back out in the gloom. That decision was partially based on this PAX having been given a copy of Q-Source over a year ago and he took the time to read it and upon completion realized the need to get back into F3 (He double-tapped today) None of us know what a guy is going through, looking for or when he will decide F3 is right for him. It may be today, tomorrow, a week from now, a month from now, a year or more from now. Don’t try and decide for someone else when its right for them. Continue to give this gift away. Plant the seed (conversation, business card, social media post, community involvement, etc), nudge them a little now and then, and then let that man decide. F3 is right for every man whenever they decide and once they decide they will never forget (even if they stop coming out for a period of time)