All ab no flab VQ.

AO: The Ridge

When: 02/12/2021


Number of Pax: 20

Pax Names: 5-Putt, Bat Girl, Beatbox, Better Call Saul, Boston Butt, Dilly Dilly, Happy Camper, Heifer, Jellystone, Jimmy Neutron, John Denver, Morticia, Neil Diamond, Pawn Star, Pi 3.14, Sheldon, Shooter Mcgavin, SkidMark, Tourniquet,

Number of FNGS: 0

FNG Names:

QIC: Second City

The BackBlast:


I am not a professional. I am not aware of any injuries you may have.  Please modify as necessary.


SSHs x14ic

Tappy-taps x14ic

SSHs x14oc

Abe Vigodas x14ic

SSHs x14ic

Side lunges x14ic

SSHs x14ic

Arm circles x14ic

Thang 1 – 14’s

Start with 13 leg lifts on one side of the lot and bear crawl to the opposite side. Then do side plank, (one per side). Each time decreasing left lifts and increasing side planks until you reach a ratio of 13 planks to 1 leg lift.

Thang 2 – Four corner of 14’s

Corner 1: ‘super combo’ 1-big boy, 2-supermans, 3-peter parkers and 4-American hammers (5 sets). Sprint to next corner.

Corner 2: 14 leg lifts, 14 scissor kicks, 14 flutter kicks and then bear crawl to next corner

Corner 3: 14 merkins, 14 derkins and 14 erkins. Sprint to next corner.

Corner 4: 14 big boys, 14 LBCs (eachx2) bear crawl to next corner

Rinse and repeat!


Deconstructed merkin, up ¾, ½, ¼, down ¼, ½, ¾, back up.

LBC’s x30oyo

Ring of fire w/3 peter parkers


We live in an era of amazing technology. We have tiny devices in our cars or in our phones that are controlled from space and can tell us how to get where we are going. These GPSs show us show us the way to our destination no matter what mistakes we make.  Wouldn’t it be amazing to have a ‘GPS of Life’TM? A wonderful product that now shows you how to live your life and get to where you want to in life.  Just input your goal and it’ll tell you what college to go to, what job offers to accept, who to marry, everything! Every mistake you make, instantly rectified. “Yeah, that dress does make you look fat.”…”rerouting, rerouting.” “Okay, I’ll have another drink.”…”Please make a U-turn to the front door and exit.” Yeah, this would be an amazing GPS. Sadly, no one has one of these.  We can’t immediately see the correct path to our goals.  The closest we can get is an atlas.  A map of how life works and some tips on to get there.  Everyone has their own atlas, a guide to life.  As a Christian, my atlas is the Bible.  I take my directions from the work of God, see the roads of life with a biblical perspective and travel them with this instruction on my metaphorical dash. If you don’t believe the Bible, then you might have a different atlas, maybe Darwin or Karl Marx.  When you have your atlas, you know where your goal is.

I encourage all of you to think about this. One: What is your atlas? What do you believe and what shapes your worldview? If you don’t have one, find one. Two: Make sure it is a good atlas. You don’t want to get lost, so make sure your atlas is not only true but inspires positive changes. If your goal is to be rich and famous, but you don’t care about moral fiber, then you have a horrible atlas. Three: Follow your atlas.  If you have a map but don’t us it, it’s useless. If you believe something, you have to change and align with it. So overall, in your life, you just have to find your code and stick by it. This is your chance to find out where you want to go, even if you’re older.