AO: The Ridge
When: 12/05/2022
Number of Pax: 45
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Mr. Belding
Introduction
Twas the night before a workout…and all through Slack…not a creature was stirring….other than the sign-up for this beatdown!
Warm-O-Rama
Motivators (from 7), goof balls, tappy taps, good mornings
The Thang
Partner workout – 8 round challenge – reps listed below are total partner reps
Round 1 – 20 burpee buy in – 200 Overhead Press with a short lap mosey after 100 reps and after 200 reps
Round 2 – 20 merkin buy in – 200 Chest Press – same mosey pattern
Round 3 – 20 burpee buy in – 200 Curls
Round 4 – 20 merkin buy in – 200 lawn mowers
Round 5 – 20 burpee buy in – 200 Tricep Extensions
Round 6 – 20 merkin buy in – 200 Thrusters
Round 7 – 20 burpee buy in – 200 squats
Round 8 – 20 merkin buy in – 200 Bent over rows
I don’t think any groups got beyond the thrusters – but everyone made a good push. We ended with Mary – a few different stomach exercises and then a merkin challenge for the challenge flag. Everyone help plank for 60 seconds while the the challenge was going on.
Circle of Trust
The COT focused on gratitude for those that have pushed me. I reflected on the year 2003 – both from a fitness and a wellness perspective. Last week, I hit some of the same milestones from 20 years ago. That is due to the accountability and push from the men and community that are F3. Gratitude was shared for those that have been a specific part of this push.
Naked Man Moleskin
Thank you to Scat for having my 6 with this big of a group – and the tunes to keep us going during the workout.