AO: The Ridge
When: 06/07/2022
Number of Pax: 9
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Blue Gill
Introduction
Another beautiful morning to put some work in! Today was about getting a little uncomfortable by doing hopefully something unique. The preblast tease mentioned if your training for GTE30 this should be a good endurance test. Even if you’re not doing GTE30 this is a very doable workout. We will be on the move the whole time and for the most part we will all be together. The route will likely be very familiar for many of you (my thought being that many PAX travel to/fro 135th). This was not not a common route we utilize in the gloom, so that added a little suspense It was an simple route so in the event some PAX fell off the pace they would not be lost and would be easily picked up on the return from our destination. There was a subtle clue (below) that we would be running with a 30lb ruck hence the recommendation not to go heavier
🏃♂️ ✔️
 (30lbs I wouldn’t go heavier ). A vest will also work though ruck is preferred ✔️
Warm-O-Rama
After going through the F3 administrative protocols, we got into the quick warmup of the following:
Motivators from 6
Good Mornings x 8
Tappy Taps x 8
Mountain Climbers x 8
Before getting into the workout I mentioned we were going to be doing a 5/1 run and ruck. I’m not sure if the PAX were immediately aware this was a run for 5 minutes, ruck 1 minute but that was made clear shortly after mentioning. Also before we departed, I commented that we need to get going otherwise we would be late for school. 👀
The Thang
This workout was very simple, but in no way easy. I had done a few similar workouts on my own and it was challenging for me so I knew it would be challenging for others. Our destination was Walkers Grove Elementary School and back doing a 5/1 run/ruck with a 30lb ruck /or vest. Intended to keep about a 9:30-10:00m/mile pace of which we did. Upon return we did a few deep squat holds as our hip flexors were on fire and then since it was mentioned earlier I decided what better way to close out this beatdown then to do 2 minutes of burpees on my down/up
Circle of Trust
Announcements were read and PAX can reference the slack channel for more info. I started my COT by recognizing the effort of the men that showed up today. Way to go Men!
As I’ve mentioned in my previous Q’s in the month of June, I reminded everyone that the month of June is PTSD Awareness month. PTSD is a mental health problem. It can only develop after you go through or see a life-threatening event. It’s normal to have upsetting memories, feel on edge, or have trouble sleeping after a traumatic event (also called “trauma”). At first, it may be hard to do daily activities you are used to doing, like go to work, go to school, or spend time with people you care about. But most people start to feel better after a few weeks or months. For some people, PTSD symptoms may start later, or they may come and go over time.
If it’s been longer than a few months and thoughts and feelings from the trauma are upsetting you or causing problems in your life, you may have PTSD. It should also be noted that you do not need to be a Veteran, LE/FIRE, etc to have PTSD. Life threatening events can happen to anyone.
This past weekend I was listening to a discussion about Generosity. So I passed on these thought provoking ideas. Are you being generous with your heart/time/resources or are you deciding that someone else should be generous with their heart/time/resources? Examples: Taking out that over filled kitchen trash can (do you take it out or leave it for someone else) What about witnessing someone in distress and deciding to either walk by, pretend you didn’t see it, or assume someone else will help. Are you being selfish or selfless? Lets all work on being selfless versus selfish! Aye!
Thoughts and Prayers for several F3 PAX to include family members and friends going through challenging times!
Naked Man Moleskin
The day before Bunker had made a comment after a beatdown that he had to HC for the Black Diamond since he had to drop off his car the next day. He had no idea what he was in for. Choco Taco made a comment prior to the BD warmup that he had ran a lot yesterday. After he said that I thought to myself he nor others (except Sparkler) had any idea what we were about to endure. I know that to complete this required enduring a little pain, we did and we all got through it. Some may have fell off the pace and that’s okay as this shit is supposed to be hard, but we all got stronger as a result. No Quit Today. Today, we embraced the suck! Super proud of you men! Keep Accelerating!