Return of the Foundation

AO: The Ridge

When: 04/29/2021


Number of Pax: 25

Pax Names: Bob Villa, Den Mother, El Dinghy, Gopher, Hanger, Jellystone, Jigglypuff, Joe Dirt, John Denver, Morticia, Neil Diamond, Pawn Star, Pi 3.14, Quatro, Second Best, Skinner, Tourniquet, TPS, Urkel, Vern, Woody,

Number of FNGS: 2

FNG Names: Ringo, Mr. Belding

QIC: Foundation

The BackBlast:

I arrived at 4:50am to set up.  The rain held stopped and it worked out quite well.  I want to thank everyone for coming out and for Denmother for having my 6 and providing the tunes.  We had 25 PAX including two FNGs(welcome Mr. Belding and Ringo).  Tooth Fairy was also there but isn’t in the list above.  It was good to see El Dinghy back in the gloom, too!

Started at 5:15am with the typical beginning.   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?  It appears that we have two.  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 – 20

Second exercise – abe vigodas – 10

last exercise – Shoulder Circles – 10


Today, we will head over to the pavilion with our coupon.  I have a very simple but effective workout for today.  We split into two groups due to the great turnout.

Spread out around the perimeter in the circle with your coupons.  You will do 25 reps of the two upper body exercises then you will run down the path to the little triangular turnabout with safety shelter bus stop thing and you will do 3 merkins (pushups) and 3 air squats and run back.  (DEMOSTRATED ALL 6 EXERCISES)

You will move onto the other two upper body exercises and run back and increase your merkins and air squats by 3 so now 6 this time and run back to the pavilion.

I have the two sets of upper body exercises written out on the sign in the center of the pavilion.  Increase the merkins and air squats by 3 each time.

Let’s get started.  See if you can get to 30 merkins and air squats!  Group 1 started by running out to station 1 and group two started in the pavilion at station 2


Big Boys – on my count (TRY TO GET 40 REPS)

Pickle Pushers – on my count (try to get to 20)

Hold high plank for a minute to 6am.

NAME-O-RAMA and Announcements


For Circle of Trust I am going to talk about accepting responsibility for your actions and it can be in your personal life or in a work situation.  When you know you are at fault for a problem, the mature and responsible thing to do is stand up and own up to the mistake, accept the consequences and be a part of the solution.  Recognize where you went wrong and be prepared to fully own what you did.  Talk to the person and tell them what went wrong and apologize.   An example with your M, might be if you were frustrated with some things that she did or said and you say something mean while you were frustrated.   We can’t control our feelings, they are involuntary.  It is ok to feel a certain way such as being frustrated or upset and we can’t control our feelings. But we can control our behaviors so saying something mean or hurtful just is not cool.  That would be when you should say you are sorry for saying the mean thing when you were frustrated.  Saying I’m sorry for saying that but then throwing in a “I did that because you did this statement” is not an apology, its just bullshit.  If you do something wrong, man up and own it.

Then, move on from the situation and work to do better next time.

Ended with Prayer.