AO: The Ridge
When: 03/17/2023
Number of Pax: 9
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Disco Ball
Introduction
Very Windy Day, started off by driving to the Colosseum, had to make a mid route adjustment…..
Warm-O-Rama
Motivators-8
Knee and Ankle Rotation IC 7 each way
Sexy Mamas IC 10 Each way
Arm Circles- 10 Each way
Side stretch both ways 10 count
Back stretch 10 count
Touch Toes- 10 count
The Thang
2 minutes of an exercise- Side Step with Band approximately 30 Yards and back
Merkins
Chest Press
Carolina Dry Docks
Overhead Press
Air Squats
Weighted Squats
Curls
21’s
Dips
Circle of Trust
If you really wanted to you could use F3 to completely avoid your family, you could go to a workout Monday Night, Dinner club Wednesday Night, a night of drinking Friday night, and be all F3 and little family life. Gentleman thats the wrong answer. F3 exists to help make us better leaders, and if we arent leading the right way with our families because we want to hang out with the guys, or go off with F3 every chance you get then you cant lead the right way in any aspect of life…….. And maybe this group of guys here is the wrong group to preach this message, but guess what we can all spread the word, we can give some of those guys that are drinking too much Kool-Aid, a hard reality that family needs to come first. Look at your Concentra…..Where does your family go……. So Lets be the men we need to be, starting with taking care of our family…….
Naked Man Moleskin
We found a little bush that helped cut down the wind, forever grateful to that bush……