AO: The Ridge

When: 01/23/2021


Number of Pax: 14

Pax Names: Beatbox, Better Call Saul, Bone Spur, Dilly Dilly, Dr. Fauci, Happy Camper, Jimmy Neutron, Jobu, Pawn Star, PenaltyBox, Sheldon, Skinner, Tourniquet,

Number of FNGS: 0

FNG Names:

QIC: Dilly Dilly

The BackBlast:

WARM UP (5 mins)

  • Mosey
  • 10 Grady Corn
  • 20 Side Straddle Hop
  • 10 Good Mornings
  • 10 Imperial Walkers

THANG 1 – Spartan 300

  • Buy in – 43 Burpees
  • Spartan 300
    • 25 pull ups
    • 50 straight leg dead lift
    • 50 merkins
    • 50 Box Jumps (if cannot do box jumps; 50 high knee step ups 1 each leg)
    • 50 floor wipers (on your 6, legs in the air, drop them to your side & back up, each side is 1)
    • 50 Blockees
    • 25 pull ups
  • Cash Out – 43 Burpees
  • Gazelles can pick up the 6 by helping complete their burpees


  • Partner 1 start on exercises below, partner 2 run the half parking lot loop, switch
  • 200 chest press
  • 200 coupon curls
  • 150 air squats

MARY (5 mins)

  • Single Count Crunches – 5 sets of 30


  • Count-A-Rama; Announcements; Name-A-Rama
  • 14,000 minutes….300 posts….35 Q’s….3 regions…1 GrowRuck….1 Facebook post. Believe me men as a statistical nerd I am proud of the numbers but the number 1 is all that matters.  You may have heard my story about how when we moved here almost 2 years ago we lost our first house to a freak storm & then after living away from my family & essentially being homeless for about 60 days we landed here in Grande Park.  By happen stance Tourniquet posted something in the neighborhood page about a men’s workout group & the rest is history.  I am guessing many of you have similar stories about how you found F3 by happen stance.  The #1 men, that is all it took for a lot of us to have that 1 conversation with a friend, post that 1 message on our social media, etc.  That is all it takes.  Keep living the mission men & keep spreading the word 1 man at a time.  Aye!
  • God, we know you never forsake us. You care deeply about the details of our lives and promise never to leave. We know you call us to care for those around us, yet in the busyness of our daily lives, we sometimes overlook those who need it most. Lord, reveal to us the forgotten in our community. We come face to face with the lonely on a daily basis; in our jobs, in our schools, in our neighbourhoods. Awaken our minds and open our eyes to the broken people around us. For those who feel they have nowhere left to turn, surround them with your presence and remind them that they are not alone. You know each name, story, hope, dream and struggle. Give us confidence to reach out and make a difference in the lives of others. Amen