07/19/2021 – Ridge – Monday – Bootcamp – MORE FUN WITH FOUNDATION

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Showed up early at 4:30 to set up the stations, make the coffee and run a 1.5 mile warmup.  Thanks to Skidmark and 5-Putt for having my six.


SSH 25 Good Mornings 10 Abe Vigodas 10 Arm circles 10

The Thangs

Thang 1:Thang 1 11’s OYO There are cones here by the flags The one side will be gobblet squats with coupon and then you bear crawl to the other side and do merkins First will be 10 gobblet squats and 1 merkin then 9 gobbletsquats and 2 merkins then 8 and 3 and so forth.  
Thang 2:Thang 2 4 stations Count off by 4s and two of the groups put their coupons at station 1 and other half at station 2.  Then one group at each station.  OYO do exercise and run between stations Station 1 – West end parking lot – Coupons – 25 curls and 10 american hammers Station 2 – South side parking lot east of entrance – coupons – 25 shoulder presses and 10 leg raises Station 3 – East end of parking lot by playground – 25 merkins and 25 LBCs Station 4 – pavilion – 25 dips and 10 air squats Rinse and Repeat OYO


Big Boys 45 Pickle Pushers 20 Merkin ring of fire

Circle of Trust (CoT)

For the COT, I wanted start with a short story I read recently and I thought it had a good message.

Every Sunday morning I take a light jog around a park near my home. There’s a lake located in one corner of the park. Each time I jog by this lake, I see the same elderly woman sitting at the water’s edge with a small metal cage next to her.


I always wondered about the woman and her cage. Last Sunday my curiosity got the best of me. So, I stopped jogging and walked over to her. As I got closer, I realized that the metal cage was in fact a trap. There were three turtles, unharmed, slowly walking around the base of the trap. She had a fourth turtle in her lap that she was carefully scrubbing with a spongy brush.

“Hello,” I said. “I see you here every Sunday morning. If you don’t mind my nosiness, I’d love to know what you’re doing with these turtles.”


She smiled. “I’m cleansing off their shells,” she replied. “Anything on a turtle shell, like algae or scum, reduces the turtle’s ability to absorb heat and impedes its ability to swim. It can also corrode and weaken the shell over time.”

 “Wow! That’s really nice of you!” I exclaimed.

She went on: “I spend a couple of hours each Sunday morning relaxing by this lake and helping these little guys out. It’s my own strange way of making the difference.”


“But don’t most freshwater turtles live their whole lives with algae and scum handing from their shells?” I asked.

“Yep, sadly, they do,” she replied.

I scratched my head. “Well then, don’t you think your time could be better spent” I mean, I think your efforts are kind and all, but there are fresh water turtles living in lakes all around the world. And 99 percent of these turtles don’t have kind people like you to help them clean off their shells. So, no offense…but how exactly are your localized efforts here truly making a difference?” 

The woman giggled aloud. She then looked down at the turtle in her lap scrubbed off the last piece of algae from its shell, and said, “Sweetie, if this little guy could talk, he’d tell you I just made all the difference in the world.”

The moral of the story is that each one of us can change the world.  Maybe we can’t change the world right away but a single good deed will resonate with the rest of the world.  Make every day county by knowing that you are capable of so much good, you just need to do a single good deed to make the world a better place.  Just like the old lady in the story, you can too make the world a better place.  Each good deed improves the world around us for one person at a time.  

My challenge to you is this.  Go out today and do something to help someone else without wanting anything in return.  And then try to do it every day this week.  Remember we can change the world even if it is just doing a seemingly small nice thing to help out someone.

Naked Man Moleskine

I would mix bear crawls and lunge walks alternating for thang 1. We ended with prayer and had intentions for Sparkler and 5-putt
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July 19, 2021

The Ridge

Who was there?

Total PAX: 15

PAX that HC’d:5-Putt, Bailout, Blowout, BoilerUp, Foundation, Gopher, Hanger, John Denver, Rupal, Sheldon, SkidMark, Spirit, Woody
Stowaways:Beatbox, El Dinghy

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