Snow…. Snow…. GO AWAY!

AO: The Ridge

When: 02/01/2021


Number of Pax: 11

Pax Names: Beatbox, Foundation, Happy Camper, Jimmy Neutron, Morticia, Nickelback, Sheldon, SkidMark, Vern,

Number of FNGS: 0

FNG Names:

QIC: BoilerUp

The BackBlast:


Side Straddle Hops

Tappy Taps

Good Mornings

High Knees

Mosey around parking lot



Station 1

  • Perform each exercise and then run 1/2 parking lot loop to Station 2 (ex. 20 Thruster then run)

20 Thruster

30 Chest Press

40 Curls

50 Goblet Squats

60 Bent Over Row


Station 2

  • Perform each exercise and then run 1/2 parking lot loop back to Station 1 (ex. 60 LBC then run)

60 LBC

50 Mountain Climbers

40 Plank Jacks

30 Scissor Kicks

20 Walking Lunges (10 out and 10 back)

Hold squat or SSH till the 6 is in



Burpivators from 8 in cadence (Motivators with 8 burpees at end of each round, then 7, 6,…etc)



Had 7 mins left to MARY so we repeated THANG1 at 1/2 amount of reps and got through 2 rounds



Freddie Mercury

American Hammers

Shoulder Taps



Worry about what you can control and not what you can’t.  Life will throw you curve balls on a regular basis.  You can stress about the curve balls and let it consume you or… you can be positive and redirect your thoughts and efforts into making the best of the situation.  I have a daughter with special needs and from the day she was born we have had a series surgeries, diagnosis and situations that have been out of our control and getting through them has been a challenging.  She is my inspiration as she handle these issues in the most positive manner and does not let them hold her back or bring her down.  If she can  stay positive and push through it, I can.  The past 11 months with the pandemic has also been a series of curve balls, whether it is with work, your kids school, or family life.  F3 had taught me that accountability for my actions is something only I can control and not anyone else.  It has help me look at myself and deal with the issues head on instead of dwell on them and consume my energy.  My message is to stay mentally strong and positive with whatever is thrown your way.

Here is a quote I have in my office… “When you can’t control what’s happening, challenge yourself to control the way you respond to what’s happening.  That is where your power is!”



Dear god… thank you for your today thank you for bringing the men who came out this morning to better themselves mentally and physically. God watch over and protect us this week and give us the guidance and strength to be better husbands, fathers and coworkers. God give us the strength to handle the challenges that lie ahead of us.

Prayer requests for… SkidMark friend Rubin who passed away from Cancer and for Nicklebacks wife’s Grandma who passed away at 99

In Jesus name… AMEN