AO: The Ridge
When: 04/04/2025
Number of Pax: 13
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Dilly Dilly
Introduction
It was a calm morning as I rolled up on the OG AO & started to unload all of my fun “toys” for the beatdown. The men started rolling in with their coupons & the mummble chatter was on a No Leg Friday workout as we quickly got to work!
Warm-O-Rama
Warm O Rama: (5 mins)
- SSH while I talked through mission & principles
- Arm Circles 10 (IC)
- Imperial Walkers (IC)
- Grady Corns 10 (IC)
- Michael Phelps 10 (IC)
The Thang
Thang #1: Pain Stations
- Rotate the 10 stations; 40 second work & 20 second rotate.
- Shoulder Press (coupon)
- Bicep Curl (coupon)
- Deep Merkin (2 coupons)
- Upright Row (kettlebell)
- Shoulder raise (dumbbells)
- Chest Fly (bands)
- Shoulder Shrug (kettlebells)
- Bent Over Row (sandbag)
- Dips (picnic table)
- Back & Shoulders (battle ropes)
- Close Chest Press (coupon)
- Shoulders (slam ball)
- Irkins (picnic table)
Mary:
- Rotate below 2 exercises completing the following rep count: 20, then 15, then 10, then 5
- LBC’s
- American Hammers
Circle of Trust
Count – all 13 survived
AAR – maybe choose something for the PAX to do while I explain the exercises (ex. Hold squat)
Announcements – a lot but could use help tomorrow at the 5k
Name A Rama – Zimmer?
Prayers – the Plainfield band traveling back from a long road trip; safe travels
Naked Man Moleskin
CoT: Throw Your Rock
- I was listening to a podcast on my drive home from Detroit yesterday called the BEMA podcast. It is a review of the Bible broken down into the different stories of the Bible with discussion. This particular one was about King David who you may know started as a Shepard boy, the youngest of his family & a bit of the “runt” of the boys. They talked about the famous story about David vs. Goliath. A gigantic beast who taunted the Israelites threatening to crush them. Rather than having an all out bloody war Goliath challenged one man from the Israelites to fight him, in a winner take all. As you can imagine nobody took the challenge not even David’s older brothers but young David stepped up & said I will face the Giant. Everybody mocked him & told him he could never win but David was steadfast in his determination to fight the Goliath. So with his courage, a slingshot, & a bag of rocks he ran to meet the towering beast Goliath & with one shot of a rock right in the forehead he killed the beast. Why do I tell you this story? We all face Goliath’s everyday in our lives, don’t back down from those Goliath’s. If you never take the shot you will never know if you can conquer that Goliath. Have the courage, have the faith, & the fortitude to face the Goliath with your bag of rocks & take the shot, Aye!