AO: Beast Ridge
58 degrees and the definition of wet and gloomy. After all, it wouldn’t be a Beast Ridge workout without it being really wet.
Disclaimer was given as we began our mosey. Pre-existing injuries were disclosed at this time. It was also disclaimed that we would in fact be getting wet during this workout.
Mosey to shelter in the parking lot that was in place from the recent “Tattanooga” event this past weekend.
SSH x 20
Plank x 20
Plank Jack x 20
Alternating toe touches x 15
SSH x 15
Arm circles x 15
Imperial walker x 15
Plank x 15
Windmill merkin x 10
As an homage to Vila and my first ever post with F3 Chatt, I decided to do a little 4 corners escalator/de-escalator. Arbitrary corners were identified approximately 30 yards apart.
Four Corners Escalator
Corner 1 – 10 merkins
Corner 2 – 10 merkins, 20 flutter kicks
Corner 3 – 10 merkins, 20 flutter kicks, 30 froggy squats
Corner 4 – 10 merkins, 20 flutter kicks, 30 froggy squats, 40 LBCs
Head to pavilion for intermission
Dips x 20
Incline merkins x 20
Decline merkins x 20
Four Corners De-escalator
Corner 1 – 40 LBCs, 30 froggy squats, 20 flutter kicks, 10 merkins
Corner 2 – 30 froggy squats, 20 flutter kicks, 10 merkins
Corner 3 – 20 flutter kicks, 10 merkins
Corner 4 – 10 merkins
Mosey to the hill at the entrance for some pyramids
LBC x 5 at the bottom
Run up hill
LBC x 10
LBC x 15
LBC x 15
LBC x 10
LBC x 5
Down and mosey around parking lot and settle down for 5 MoM
American Hammer x 15
Heel touches x 15
Pretzel crunches x 15 per side
Plank x 15
Pickle Pounder x 10
“I know of no more encouraging fact than the unquestionable ability of man to elevate his life by conscious endeavor.” -Henry David Thoreau
I came upon this quote recently while reading “The 7 Habits of Highly Effective People” and thought immediately about what we do with F3. We as men and as human beings have the unique ability to change our situation by conscious endeavor. Each morning when we wake up to work out, we make that conscious effort to make ourselves better. While we may have spouses that encourage us, we have to take it upon ourselves to elevate our lives. Happiness and fulfillment in our lives is achieved by conscious effort. Prosciutto and I were able to spend some time sharing different things happening in our lives and it was refreshing to reconnect with a brother who is going through similar things in life. There we were, standing in the pouring rain, talking about life and getting through each day by being the best husband, father, and co-worker that we can be. We are incredibly lucky to be surrounded by such a strong group of men. And to think, those men are there for us by their on conscious effort.
FBC this Friday – Mr. Clean for the deets
GoRuck coming soon.
Upcoming Qs – It’s going to be a week of absolute beatdowns. Don’t miss one of them.
Tuesday – Stairmaster (Hill City)
Wednesday – Fissure (The Griff)
Thursday – Angus (Hill City)
Saturday – Ohms (Landfill)