AO: The Ridge
When: 05/17/2024
Number of Pax: 17
DR Names:
Number of FNGS:
FNG Names:
QIC: Blue Gill
Introduction
Beautiful morning to do a low-impact, recovery (sort of) bootcamp. I for one needed this and was looking forward to it!
Warm-O-Rama
WOR (Warm-Up):
SSH
Arm Circles
Good Mornings
Windmills
Michael Phelps
Calf Stretches
The Thang
As advertised, we did a Pearls On A String (POAS). Basically, we moseyed around the various paved areas and stopped to do a low-impact, resistance band, Tabata style boot camp. We worked a specific muscle group and then did a short mosey, rinsed and repeated until 0600
Shoulders
Wiggles
Military Press (behind neck)
Lateral Raise (Right)
Lateral Raise (Left)
Chest
Flies
Offset Flies
Upward Fly (Right)
Upward Fly (Left)
Arms
Regular Curls
Tricep Extension (Band at feet)
Single Arm Curl (Right)
Single Arm curl (Left)
Back
Bent over Single Arm Row (Right)
Bent over Single Arm Row (Left)
Back Flies
Sumo Deadlift
Legs
Squat Hold
Fire Hydrants (Right)
Fire Hydrants (Left)
Pickle Pushers
Shoulders
Crossover Front Raise (Right)
Crossover Front Raise (Left)
External Rotation (Right)
External Rotation (Left)
Chest
Upper Chest Press
Upper Chest Press Hold
Svend Chest Press (closegrip)
Svend Chest Hold
Arms
Tricep Extension Right (Band held by left hand)
Tricep Extension Left (Band held by right hand)
Reverse Curls
Widestance Crossover Curls
Back
Seated Row (Regular)
Seated Row (Left)
Seated Row (Right)
Seated Row (Close Grip)
Legs
Donkey Kicks (Right)
Donkey Kicks (Left)
One Leg Pickle Pusher (Right)
One Leg Pickle Pusher (Left)
Circle of Trust
Announcements were read by Zimmer! TaPs were completed.
Naked Man Moleskin
On this day in 2013, two FBI HRT operators (Chris Lorek and Stephen Shaw) paid the ultimate sacrifice. Four days after their death’s a memorial service took place where Robert S. Mueller, the Director FBI at the time, in front of family and friends, gave a speech. During part of his speech, he said:
And when an accident such as this happens, we must take a step back and ask “Why?” Perhaps one HRT operator said it best,
“We do it because someone has to do it. We do it because we are the only ones who can. We do it because we want to help those who cannot help themselves.”
Like each of the individuals on the Hostage Rescue Team, Chris and Steve walked willingly into places most of us would dare not go. They did things that most of us would dare not do. It is what they believed in. It is what they knew they were put on this earth to do …
These words resonated with me and although I’m not comparing the sacrifices Chris and Stephen made or the sacrifices other first responders and those our military service members make, I feel some of those words sort of ring true about us, the Men in F3.
“We do it because someone has to do it. We do it because we are the only ones who can. We do it because we want to help those who cannot help themselves.”
Stay on Mission Men! We are needed more than ever!
Lastly, next week leading up to and including Memorial Day those same words were uttered by so many others who have paid the ultimate sacrifice. Don’t let that be lost on you as you go about your days next week.