AO: The Ridge
When: 06/09/2025
Number of Pax: 5
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Blue Gill
Introduction
It was national Donald Duck Day so why not Q đ¤ˇđźââď¸ plus this was my first opportunity to see HODL as SQ at The Ridge.
Warm-O-Rama
Motivators
Abe Vigodas
Arm Circles
Michael Phelps
Imperial Walkers
Harry Rockettes and a short mosey
The Thang
Pearls On A String (POAS) with resistance band
Kicked it off doing 30sec of work followed by 10sec of rest performing various exercises most of which included a resistance band in th main lot then made visits to the big pavilion, hockey rink (included side shuffles) , the basketball court (included suicides), the hill and back to the main parking area. Â Each stop the PAX did about 6 movements before traveling to the next location. Â Here are some of the exercises done during the bootcamp
Back/Biceps
Bent Over Rows, Single Arm, Seated Rows,
Curls, Single Arm Curls, Close Grip, Hammer Curls, Alternating , Slow Positive/Negatives
Shoulders/Triceps
OHP, Front Raises, Side Raises, Upright Rows
Extensions, Dips, Bent Over Extensions
Chest/Legs
Chest Press, Lower Chest, Chest Flys , HRM, Merkin, Merkins Pauses
Back Squat, Front Squat, Sumo Squats, Squat Hold/Explode
Circle of Trust
Ran across a little article that really spoke to me so J shared the message with the PAX in attendance
She was drowning.
And nobody noticedâŚ
Nobody, except her.
It was June 2022, at the World Championships in Budapest.
Anita Ălvarez, an American artistic swimmer with Mexican roots, was performing a flawless routine.
But when her performance ended⌠she didnât come up for air.
She had lost consciousness.
Her body floated for a few seconds, then began to sink.
Slowly. All the way to the bottom of the pool.
The audience didnât notice. Neither did the judges.
Everyone was clapping.
But her coach, Andrea Fuentes, noticed.
She knew Anitaâknew exactly how long it took her to surface.
She felt in her heart that something was wrong.
Without thinking twice, she dove in.
Fully dressed. Shoes and all.
She swam straight down, grabbed Anita by the waist, and brought her back up.
She saved her life.
This story left me thinkingâŚ
Who knows you well enough to notice when youâre not okay, even if youâre still smiling?
Who would dive in for you without hesitation when you no longer have the strength to come up for air?
And more importantlyâŚ
Would you be that person for someone else?
Are you present enough in your loved onesâ lives to sense the moment they start to sink?
Or are you just another spectator, clapping, not realizing that inside, theyâre fading?
In this life, we all need someone who doesnât just see usâ
but truly notices us.
Someone who knows when weâre about to give up, and has the courage to jump in and save us.
Reminder to notice those around you and donât be a spectator
Naked Man Moleskin
I did a 45degree cold plunge this morning of which had me trembling during the EC run but Flo and HODl warmed me up with their presence đ¤Ş. Appreciate all the men that came out this morning!  Appreciate HODL having our 6 and Quatro showing up after the beat down to join the COT and bringing us some french press.  Great mumblechatter!!