Craps with Foundation

AO: The Ridge

When: 06/10/2021


Number of Pax: 11

Pax Names: Bedpan, Better Call Saul, Boston Butt, Caveman, Den Mother, El Dinghy, Ozark, spinout, Trickle,

Number of FNGS: 1

FNG Names: Pommel Horse

QIC: Foundation

The BackBlast:

I arrived at 4:40am to set up the two stations and then ran 1.5 miles to warmup.  I want to thank Den Mother for having my six as Site Q and for supplying the tunes.  We also had Toboggan at the workout but he doesn’t appear on the list and a FNG – Pommel Horse.


Started with the standard

It’s 5:15 so let’s get started.   This is a free, volunteer, peer-led workout.  I am definitely not a professional.  I have no knowledge of any injuries or fitness considerations that you might have.  It is each person’s responsibility to be safe and modify exercises if you need to.  We all do it, most important thing is that you don’t get hurt.  We have a FNG, my friend Chris.    F3 has 5 principles to make sure that it is an F3 workout:

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



First exercise – Side Strattle Hops (25)

Second exercise – abe vigodas (10)

Third Exercise – Good Mornings (10)

last exercise – Shoulder Circles (10) 


Take your coupons to the pavilion.   Today’s workout is called Craps with Foundation.

Here’s the instructions that I gave:

Circle up and count off by 1 and 2.    We have two stations here.  At this station, you will roll tw0 dice to see what exercises you will do.

  • 20 Bent over Rows
  • 20 Shoulder Presses
  • 20 DIPS
  • 20 Curls
  • 10 Gobblet Squats
  • Lucky 6 wins you to tickets to the gun show – 30 Curls and 30 Dips

After you do the exercise, you will run down the path to the shelter with the triangular turnaround over towards Ridge Road.  There you will roll a dice and see how many merkins and jump rope you do.

  • 5 Merkins and 40 Jump Rope
  • 10 Merkins and 40 Jump Rope
  • 20 Merkins and 30 Jump Rope
  • 20 Merkins and 30 Jump Rope
  • 10 Merkins and 40 Jump Rope
  • Lucky 6 wins you 30 Merkins and 50 Jump Rope

2’s started running down to station 2 and the 1’s stayed at station one and geban there at the pavilion.


Big Boys (20)

LBCs (20)

NAME-O-RAMA and Announcements


For the COT today I want to share a poem called “Don’t Quit”,

When things go wrong as they sometimes will,
When the road you’re trudging seems all up hill,
When the funds are low and the debts are high
And you want to smile, but you have to sigh,
When care is pressing you down a bit,
Rest if you must, but don’t you quit.
Life is strange with its twists and turns
As every one of us sometimes learns
And many a failure comes about
When he might have won had he stuck it out;
Don’t give up though the pace seems slow—
You may succeed with another blow.
Success is failure turned inside out—
The silver tint of the clouds of doubt,
And you never can tell just how close you are,
It may be near when it seems so far;
So stick to the fight when you’re hardest hit—
It’s when things seem worst that you must not quit.

The greatest things in life take some of the greatest efforts.  When we are working towards a worthwhile goal, it is very easy to want to take the easy road and just give up.  Here’s a few strategies for not giving up:

  • Adopt an “I won’t quit” mindset
  • Watch someone else persevere that inspires you
  • Talk to a friend about your goal and how you are doing towards it
  • Look at the reasons that your goal is important to you regularly
  • If something isn’t working, try a different way
  • Keep chipping away at your goal, just because you don’t see immediate success doesn’t mean that you aren’t making progress towards your goal.

Reaching a tough goal isn’t easy.  You’ll likely want to quit at points along the way but when you feel like quitting, don’t give up.  Live your best life by refusing to quit.  Aye?

Any Prayer Requests?