07/29/2021 – Ridge – Thursday – Bootcamp

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Intro:

Thursday  7/29/21 The Ridge

I woke up to the sound of rain, thunder, and lightning.  I didn’t even check the weather report the night before.  I thought to myself about what do with my planned Q using the Hill for a Dora.  I decided that i can modify and use the pavilion and still have the PAX run out and back.  We still got wet as it was not a total down pour but also had to a chance to embrace the suck.

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

F3’s mission; “to plant, grow, and serve small workout groups for me, for the invigoration of male community leadership”

  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

Warm-a-Rama

Imperial Walkers x 10 Abe Vigodas x 10 SSH x 20 Goofballs x 10 Arm Circles  x 10  

The Thangs

Thang 1:Thang 1 Dora – (partner does exercises and other runs to second median, 3 burpess) 50 x Thrusters 100 x Peter Parkers 150 x Curls 200 x Squat Jumps (100 for time) 250 x Big Boys (100 for time)
Thang 2:Thang 2 Pavilion Beatdown (spread out around the picnic tables, this will be your spot)
  • Switchblades x 20 (shuffle the perimeter)
  • Dips x 40 (shuffle the perimeter)
  • Derkins x 20 (run the perimeter)
  • High Knee Step ups x 40 (run the perimeter)

Mary

Mary LBC x 20 Windshield Wipers x 15 Freddie Mercuries x 15

Circle of Trust (CoT)

Embrace the Suck Thank you everyone for getting out of bed even though you heard the sound of rain and thunder.  It is very easy to get back into the warmth of your bed and say “tomorrow i’ll post”.  There is something to be said about doing things that suck or are not easy.  I want to give respect to Burnt End who has been out almost everyday posting since joining F3 just a last week.  He even came out on a rainy day and there are many PAX who post often that decide to stay home on a day like this.  When you callus your mind to overcome cold and wet you will be amazed at how you can overcome other challenges in your life.  F3 helps us grow in so many ways and doing hard things is just the start.  Continue to push through the easy and get out here to support the man to your left and right,

Naked Man Moleskine

Huge props to Burnt End for already pushing through the suck.  He has stated twice how he is already feeling stronger and losing wait in such a short time.  I can’t wait to watch his transformation.
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