06/24/2021 – The Ridge – Thursday – Bootcamp

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Intro:

Conditions:
67° and damp from early morning rain. Perfect for the Blockee Party!

Announcement / Disclaimer:
Welcome to The Ridge. I am not a professional.  I do not know of any injuries you may have.  Please
modify any workout as you need.  We are all here on our own free will.  Be safe, push hard, and lets go
home injury free.  No FNG’s

Core Principles:
– Free of Charge
– Open to all men
– Held outdoors, rain or shine, hot or cold
– Peer lead in a rotating fashion
– Ends in a circle of trust

Warm-a-Rama

– Mosey – Half Lot – Failure to Launch x8 each direction (IC) – Abe Vigotas x10 (IC) – Michael Phelps x10 (IC) – Mountain Climbers x20 2-Count (YOY) – Tappy Taps x10(IC) – Mosey – Half Lot

The Thangs

Thang 1:Anatomy of a Blockee – All of the following will be OYO: (20) Blockee – Pax to set down and jump over coupon after each rep (20) Clean and Thrust – Pax to set down and jump over coupon after each rep (20) Deadlift – Pax to set down and jump over coupon after each rep (20) Burpee – Pax to jump over coupon after each rep (20) Air Squat – Pax to jump over coupon after each rep (50) Merkin – Pax to jump over coupon after every 5 rep’s Pick up the 6. All PAX to complete all movements. Instead of 10 count, we did (10) Good Mornings IC and moseyed half the parking lot. Then we moved to Thang 2.
Thang 2:Anatomy of a Blockee Continued – All of the following will be OYO (10) Blockee – Pax to set down and jump over coupon after each rep (10) Clean and Thrust – Pax to set down and jump over coupon after each rep (10) Deadlift – Pax to set down and jump over coupon after each rep (10) Burpee – Pax to jump over coupon after each rep (10) Air Squat – Pax to jump over coupon after each rep (25) Merkin – Pax to jump over coupon after every 5 rep’s

Mary

10 Minutes of Mary: Overhead Squats – Hold John Cusack while each PAX does 3 OHS. Curls – Hold Coupon at 90 degrees while each PAX does set of 10 curls. Coupon Big Boys – Hold coupon straight in air with legs elevated while each PAX does 5 big boys pushing coupon overhead. Offset Merkin – Hold plank while each PAX does 5 each arm, Offset Merkins, with 1 hand on coupon. Total (10) Recover / Recover

Circle of Trust (CoT)

During my CoT, I applauded the PAX for making the commitment to join me in the gloom that morning, knowing that I had a Blockee forward workout planned. Wasn’t long ago, I would have avoided this kindof beatdown. I also took this time to remind the PAX that F3, like all organizations, rely on its member to sustain its existence. We are the life blood of F3 and our active participation is essential our healthy existence. As of late, we are having a hard time filling in the Q schedule. PAX are getting their HC’s in late making it difficult for Q’s to plan workouts. With that said, I encourage each and every one of you to increase your level of participation. Get on the website and promote some mumble chatter, reach out to friends, family, neighbors, and EH them to hang out with us in the gloom, and get out and lead a workout. We Are Stronger Together! SYITG – Jellystone

Naked Man Moleskine

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June 24, 2021

The Ridge

Who was there?

Total PAX: 8

PAX that HC’d:5-Putt, Better Call Saul, Jellystone, Morticia, Mr. Belding, Shooter McGavin, SkidMark, Toby

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