AO: The Ridge
When: 04/28/2022
Number of Pax: 8
DR Names:
Number of FNGS:
FNG Names:
QIC: Vern
Introduction
Transformation Thursday – Every day is a chance to be better
Warm-O-Rama
We warmed up – we stretched and we got reach to destroy this workout Typical WOR – SSH, Good mornings, Imperial Walkers and Learning to Fly’s
The Thang
First thang – was to get the group moving we started an Indian Run out of the parking lot – only to get to the end of the lot before we saw Joe Dirt making his fashionably late appearance so the group circled back to great Joe at his Jeep and then off to the Bridge it was. We crossed the bridge and down the incline on the opposite end of the bridge where we completed 22’s at the top of the incline we started with 20 Hand Release Merkins and at the bottom 2 Copper head Squats – then up and down the steep incline after each set with the Merkins total going down by 2 and the squats going up by 2 each round.
After the 22’s – time to Bear Crawl and Lunge Walk the length of the Bridge
and we finished back at the flags with some one on one exercise challenges and wrapped up with MARY
Circle of Trust
COT – was all about transformation – Ill keep it simple – Fall is a great chance to reflect on self and look for ways where you can make yourself and those around better – Hope Springs Eternal
My challenge to the PAX was in 4 areas – find a way to improve and transform yourself in these areas
Personal Relationships – M, 2.0’s, Friends, etc
Professional – How can you challenge yourself in your job and be a better leader
Fitness – What are your fitness goals for the fall and how will challenge yourself to transform
and finally who is that 1 person that you can truly transform by getting them to join F3 and make the commitment to transform themselves –
FALL is FNG season – LFG!
Naked Man Moleskin
FALL is FNG season – LFG!