AO: The Ridge
When: 12/14/2023
Number of Pax: 8
DR Names:
Number of FNGS:
FNG Names:
QIC: Sparkler
Introduction
Today at the OG AO The Ridge – @Sparkler lead 7 worthy PAX through a Christmas inspired beatdown.
Sparkler‘s very own 12 Days of F3
Trust me, no one was singing12 Days of F3
Warm-O-Rama
WARM-A-RAMA: 12 warm-up exercises with 12 reps each. Side Straddle Hop, Not a Burpee Burpee, Imperial Walkers, Michael Phelps, High Knees, Copper Head Squats, Sumo Squats, Toy Soldiers, arm circles forward, arm circle back, overhead clap, steel clap
The Thang
THE THANG – Santa’s Runaway Sleigh
On the outside circle PAX slingshot run at a 12 minute mile or slower pace. On the inside lane one PAX sprints around the entire circle and rejoins the group.
12 Days of Bernie Ladders
Bernie Sanders up the hill and complete 1 air squat. Run back down to the bottom and Bernie Sanders back to the top for 2 air squats. Repeat until all PAX complete 12 Bernie Hills/ 12 air squats.
Airing of Grievences (Mary)
Going around the circle picking an exercise that you have an issue with. Correcting the form with it and attacking it with 12 reps.
YHC went first and picked Heal Taps – fixed form and completed 12 reps
We went through 3-4 more before 0600 hit
Circle of Trust
COT
Sparkler shared his recent work-related trip to New Zealand, highlighting how he received recognition not for his accomplishments, but for his dedication and discipline. He emphasized the importance of putting in the effort behind the scenes, akin to the unseen work carried out by F3, and the discipline required to consistently do so.
Naked Man Moleskin
People are going to notice your Discipline before they recognize your failures and even succeses. Lock it in and commit to your plan daily.
Tweety – appreciate you covering the 6 and the effort and positive attitutde from the entire group.