07/06/2021 – The Ridge – Tuesday – Bootcamp

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Tuesday  7/6/21 The Ridge

Beautiful morning following a great long weekend to celebrate the 4th of July and to remember we live in the greatest country in the world.  Wanted to keep today’s Q simple but effective to burn off that extra bloat from the weekend.  Got to the AO early to calk up the beatdown.

Disclaimer:  I am not a professional, i am not aware of your injuries, modify as necessary, and work to get stronger.

  1. Are free of charge
  2. Are open to all men
  3. Are held outdoors, rain or shine, heat or cold
  4. Are led by men who participate in the workout in a rotating fashion, with no training or certification
  5. End with a Circle of Trust


Imperial Walkers x 10 Abe Vigodas x 10 Goofballs x 10 Michael Phelps  x 10 Good mornings x 10

The Thangs

Thang 1:Thang 1 Burpee Shuffle Circuit Split PAX into two groups.  Leave your coupons at Curls or Thruster station.  The circuit is set up like a figure 8.  Everyone started at either Curls or Thrusters, did a bear crawl or crab walk to center parking lane.  Burpee shuffle the length (every 3 parking line do one burpee).  At the end of each parking row, do exercises and run to other coupon station.  Rinse and repeat so each station is completed twice. Left Side
  • Curls x 25 – crab walk
  • Burpee shuffle x 1 burpee every 3 lines
  • Lunge x 25- run to Thruster
Right Side
  • Thrusters x 15- bear crawl
  • Burpee shuffle x 1 burpee every 3 lines
  • BBS x 25 – run to curls
Thang 2:11’s Merkin and Carolina Dry Dock start with 1 merkin, run parking row, 10 CDD.  Rinse and Repeat.


V-Up x 15 Side sit up x 10 each side Super man x 10

Circle of Trust (CoT)

Thankful for F3 and you get what you put into it. I was reflecting this weekend as I was celebrating the 4 of July with family and F3 friends on an F3 PAX’s yacht in Lake Michigan.  I was looking for an alternative to the gym and starting thinking of crossfit.  Trickle continued to tell me about this F3 thing and I finally decided to try it out when The Ridge launched.  It was the best decision.  We all come out for the 1st F “Fitness”, stay for the 2nd F “Fellowship”, and grow into the 3rd F “Faith”.  Like life, F3 gives back what you put into it.  The increase in my fitness level, the true friendships formed, and the events to give back to the community have been great.  Do not just get up for a workout, get up to move the region and PAX to the next level because they are doing the same thing.  Enjoy each and every opportunity F3 presents, and don’t be scared to create relationships outside of the gloom.

Naked Man Moleskine

Simple Q’s can be just as effective as complex ones.
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