Four Stations w/Heavy Equipment

AO: The Ridge

When: 02/16/2021


Number of Pax: 4

Pax Names: Beatbox, Den Mother, Pi 3.14, Sheldon,

Number of FNGS: 0

FNG Names:

QIC: Pi 3.14

The BackBlast:

Woke up early, 4am after only 5.5 hours of sleep. I was up late clearing snow from the driveway so we could get out in the morning. Headed into the garage to load up the truck with Equipment. First challenge of the morning, I couldn’t find the fire hose I usually keep in a certain spot. I had to modify one of the stations for the workout. No problem, everyone loves burpees. Truck loaded and headed down the road by 4:30. Roads are shit. It would have been a perfect fartsack morning. County Line road was a sheet of ice, luckily I could see the ice from the glare of the street lights. There was a truck in the ditch and a tow truck blocking the road. Turned around and headed back south toward RT 52 and then west over to Ridge Rd. At the stop sign, messaged Site Q to let him know I’d be there right at 5:15. Arrived at AO at 5:14, nobody there. Looked at Slack and Site Q messaged PAX on Preblast to head to Clubhouse parking lot. Another challenge…. pulling into lot, Black Diamond started WoR, three PAX HC’d for regular BC, joined BD WoR. After WoR, we quickly set up four stations in parking lot. Smaller lot than the regular large lot at The Ridge, but workout was modified to accommodate for the conditions. Sheldon shoveled out the burpee station

1°, feels like -15° ???

Good morning!
We are not professionals and I am not aware of your injuries. This is a free workout, each pax participates at his own risk, modify as needed. We acknowledge that there is a new risk we all face, COVID-19. Keep 15+ feet workout distance at all times and respect non-F3 walkers and runner’s space…

Happy Jacks
Do 5 side straddle hops in cadence then after the 5th one everyone does two jump squats. Like this… Side Straddle Hops IC: One, two, three, ONE! One, two, three, TWO! One, two, three, THREE! One, two, three, FOUR! One, two, three, FIVE! Quickly followed by two jump squats. Repeat 4x or until no one can breathe

Arm circles

10 forward & 10 backward


Station I
Log, Sandbag or Farmers carry
Choose a piece of equipment, Log, Sandbag or two coupons and Mosey around entire parking lot

Station II
20 Curls For Girls
20 Overhead Presses
20 Tricep Extensions
20 Merkins.

Station III
Battle ropes (Substituted burpees)

Station IV
Log carry to next station and back


Nancy Kerrigans (30 seconds each leg)
Flutter kicks (40)


Naked Man Moleskin
Thank you for joining me this morning men. We don’t wake up for easy. Getting up ITG sucks, working out in the cold, windy, freezing snow sucks and -15° Sucks! Embrace The Suck.
“Embrace The Suck” military speak for “The Situation Is Bad, But Deal With It”
It’s a very Buddhist concept. When we deny what reality is giving us, what is really happening, then we create suffering. So life is a dance between minimizing expectations and surrendering to what our lives actually reveal to us.
By embracing our lives totally (even the stuff that “sucks”), we get through them.
The Armed Forces have no other choice. If they’re out in the Iraqi desert or in the mountains of Afghanistan, the only way they’re going to get through those challenging experiences is by embracing (rather than denying or ignoring) them.
But for us with our modern conveniences and propensity for denial, we can distract ourselves, numb ourselves, fool ourselves over and over to avoid, disconnect, ignore, postpone, procrastinate and put our heads in the sand when we don’t want to look at what is.
Dear Lord, thank you for the ability to get up, roll out of bed, the courage to make good decisions that make us better. Thank you for the strength of F³Crossroads, the strength of this brotherhood. Thank you for strong men that surround me here. We pray that we may stay strong through these times of uncertainty and stress. Please help remove the fear and give us guidance and give our leaders vision to get back to the known. We pray for educators who have an extremely tough job right now.  We pray for Vern’s speedy recovery. We pray for Kristen Howard who is battling her third bout with cancer. We pray for Den Mother’a 2.0’s Ju Jitsu instructor, Rashi Hill, who is battling brain cancer.
In Jesus’ name we pray, Amen