06/21/2021 – Ridge – Monday – Boot Camp

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I arrived onsite at 4:40 tired after not sleeping well with the storms last night.  I set up the stations and ran about a mile to warm up beforehand.


Thank you to Bonespur for having my 6 as fill in Site Q for our healing 5-Putt.  Thanks to the guys that came out this morning as well.


SSH – 25 Abe Vigodas – 10 Good Mornings – 10 Shoulder Circles – 10

The Thangs

Thang 1:Two stations that are about 50 feet apart. Station 1 – with coupon 20 curls and 20 dips on coupon then bear crawl to station 2 10 bobby hurley’s and 10 leg raises then lunge walk back to station 1 now 20 bent over rows and 20 shoulder presses then  bear crawl to station 2 and continue repeating alternating the two groups of upper body exercises at station 1   We did for about 8-10 minutes  
Thang 2:Two Stations at each end of parking lot Station 1 with coupons 20 curls and 20 skull crushers then run to station 2 3 merkins and 3 big boys then run back to station 1 5 thrusters and 20 bent over rows then run to station 2 and add 3 so 6 merkins and 6 big boys then run back to station one alternating between the two groups of exercises at station 1 each time and adding 3 to the exercises at station 2


45 big boys 20 pickle pushers 20 LBCs 2 Merkin Ring of Fire and then held high plank until 6

Circle of Trust (CoT)

For COT, I wanted to share a reflection that I read recently that helps to put into perspective about making each second count. To realize the value of ONE YEAR Ask a student who has failed his exam.   To realize the value of ONE MONTH Ask a mother who has given birth to a premature baby.   To realize the value of ONE WEEK Ask an editor of a weekly newspaper.   To realize the value of ONE DAY Ask a daily wage laborer.   To realize the value of ONE HOUR Ask the lovers who are waiting to meet.   To realize the value of ONE MINUTE Ask a person who has missed the train, bus, or plane.   To realize the value of ONE SECOND Ask a person who has survived an accident.   To realize the value of ONE MILLI-SECOND Ask the person who has won a silver medal in the Olympics.   I started coming to F3 the last week of August 2020.  I was the guy pulling up the rear every time.  I could barely do a handful of big boys or barely waddle up the hill.  After a few weeks, I started trying to come out a little early and run a slow EC run to build up my stamina and lose weight.  I used to run marathons 15 years ago but let myself turn into a big sad clown with the weight of the world.  F3 has helped me to realize that everything that we do to accelerate helps out.  You will be better off after running a very slow ½ mile than you would have been before it.  If you get out and walk the dog for 20 minutes, you are better off than you were before you did it.  We are better for each merkin or curl that we do.   In March, I challenged myself to do 5000 merkins in the month to accelerate in that area.  I would do 5 or 10 at a time and that would take maybe 20 seconds.  I ended doing several hundred more than my goal by the end of the month.  And it started by breaking it down to small 20 second intervals to help overcome what would have been a seemingly impossible goal for me just a few months before. My point is that each second counts.  From a fitness standpoint and in other areas of your life.   Make the most of each second in all areas of your life. Aye?

Naked Man Moleskine

We included 5-Putt in our intentions for prayer along with anyone affected by last nights’ tornadoes.
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