Foundation is Coming to the Ridge

AO: The Ridge

When: 12/15/2020


Number of Pax: 20

Pax Names: Beatbox, Better Call Saul, BoilerUp, Den Mother, Dilly Dilly, Jimmy Neutron, Morticia, Neil Diamond, Second Best, Second City, Sheldon, Short Sale, SkidMark, Skinner, SoccerMom, StormChaser, Tourniquet, Vern, Woody,

Number of FNGS: 0

FNG Names:

QIC: Foundation

The BackBlast:

PREBLAST FOR THE Ridge 12/15/2020 Tuesday 5:15am

(to the tune of Santa Claus is Coming to Town)

You better HC

You better not fartsack

You better not whine about using your Coupons

I’m telling you why

Foundation is coming to the Ridge


He’s making a list (of who HC’d)

He’s checking it twice (to make sure to have a good, properly spaced, COVID safe workout)

He’s gonna find out who didn’t post at either his or Fish sticks Q’s tomorrow

Foundation is coming to the Ridge

He sees you when you’re sleeping (ok, I better just stop the song there because it’s starting to get weird)  and for the record I do not watch any of you while you are sleeping.

We will be doing a fairly simple parking lot full body workout utilizing our coupons, body weight exercises and some sprints/running/jogging (or waddling if you are a Clydesdale like me).   It will be a calorie burner and will work the whole body.

Drop a HC in the thread or in Fishstick’s Preblast for over at the Colosseum.  There are no excuses for getting a good workout tomorrow.  (Foundation will put you on the naughty list if you don’t HC for somewhere tomorrow!)



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.  Do we have any FNG’s?  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


Let’s warm up:

First exercise – motivators (7), in cadence, ready position, begin


Second exercise – abe pagodas, in cadence, ready position, begin


Third exercise – good mornings, in cadence, in ready position, begin


Fourth exercise – shoulder circles, in cadence, in ready position, begin


Workout Description

Gentlemen, when planning this workout.  I kept in mind the words of the great Denmother who gave me this advice when I was looking at my first Q a few months ago.  Keep it simple.

We split into two groups with Den Mother as my Co-Q and he took one group to one side of the parking lot and I let a group on the other side.    We will begin with 15 reps of curls, 15 reps of Shoulder Press and 15 reps of Bent Over Row and then bear crawl between the two lines marked out in chalk adjacent (about 25 feet) then run over to the other station marked with a light on the other side of the parking lot and do 15 Merkins, 15 Dips using the curb or parking blocks, 15 Air Squats and 15 big boys.  Then, run back to the first station and repeat.  The exercises are written on the signs up front at each station.  Any questions?


20 flutter kicks

20 american hammers

LBCs on your own until time ran out (about 1 min)


For today’s circle of trust, I talked about ways to be selfless in a selfish world.  Today’s world seems to be filled with self-promotion, a sense of entitlement and just plain selfishness.  So many people get so wrapped up in what they want or what they deserve or jealous of something that a friend got that they want.  It’s easy to see this in kids especially around birthday or Christmas time.  Getting them to sit and do their homework for a half hour can be a fight sometimes but I’ve witnessed my kids spend longer than that on making up a several page Christmas list of things that they swear that they need.  Or have you heard about a friend moving into a new house or just went on a nice vacation and have a twinge of jealousy thinking about it.

Society views happiness in having material goods or instant gratification and people keep getting caught up in having a certain new car or going on the super vacation that max’s out the credit card.  Does keeping up with the Jones make you truly happy?  I know that it doesn’t make me feel great after that initial aw this is cool phase wears off.  I don’t have any deep fixes out there for you today but just wanted to mention a few simple ways to be more selfless and less selfish:

  • Perform random acts of kindness – This one is easy. We feel good when we do something nice for someone without wanting something in return.  At home, it can be something as little as doing a chore that you typically might not do or like to do to help out the M.   An example of this might be a self starter and do some cleaning that you typically might not do or get a few of the things off your “honey do” list when the M is out.   Another example might be to get the M some flowers with a kind note as a surprise when there is not an occasion.  You could also take dinner over for someone when they are sick.  We took homemade beef stew over to our neighbors the other weekend when they were sick so they wouldn’t have to cook for the family when they weren’t feeling good.
  • Listen more – Just the simple act of keeping your mouth closed and letting someone talk to you can allow you to understand them better or know what they are going through. Maybe you can help them feel a little bit better by relieving some stress when they talk and get it off their chest.
  • Volunteer/donate to less fortunate – Taking the focus away from what I want or need helps us to really appreciate what we have and finding the positive things in our life
  • Treat Others as you want to be treated – The golden rule is the best way to increase the selflessness in this greedy world that we live in. If you want someone to be nice to you then be nice to them.   If you don’t like it if someone talks sarcastically to you, then don’t speak like that to them.

I challenge you in this season of giving to do go out there and do one act of selflessness today.  Then, one tomorrow and continue on making this a way of life.  We can change the world and make it better with each simple act of selflessness.