AO: The Colosseum
When: 07/11/2022
Number of Pax: 11
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Chum Bucket
Introduction
I rode my bicycle out to the Colosseum to join Toby, Jellystone, and Betty Crocker on an EC run at 4:50 to McDonalds and back. Jellystone mentioned he needed to ramp up his cardio, so he had us at a pretty quick pace. Good mummble chatter. Got back around 5:05 and started greeting the rest of the PAX rolling in.
Warm-O-Rama
I went through the introduction, disclaimer, mission statement, core principles, and credo before jumping into the WoR.
Good mornings IC x 8
Abe Vigodas IC x 9
Tappy Taps IC x 8
Pigeon stretch – 10 count hold on both legs
Downward dog – 10 count hold
The Thang
We split into two groups of runners and ruckers. Runners got out to the bridge and back in Settlers’ Park. The ruck group made it out to Electric Park and back. Everyone made it back in time for Mary.
For Mary, I decided to switch it up from my standard CBCC, and instead we did six isometric (45-second balance/core hold) exercises. Before each exercise, I did a quick demonstration, and kept time.
Royal Dancer each leg (quad stretch, fold forward with arm reach)
Plank hold with one-arm reach each side (lift opposite leg as well if you want to make it harder)
Side plank each side with arm straight overhead (lift top leg as well if you want to make it harder)
Circle of Trust
Disruption: Disturbance to the Status Quo (Chapter One of QSource).
This was my third Q, and I still get anxious getting in front of groups. But that’s OK, it’s good to be uncomfortable sometimes as it helps invigorate leadership/growth. I tend to be someone that is fine sticking with the status quo and being comfortable, and F3 has definitely helped disrupt that.
We finished with prayer for those dealing with injuries, illnesses, and recent passings.
Naked Man Moleskin
I re-iterated (from the announcements) that a new QSource has started on Wednesday evenings at Iron and Glass and Minooka, and it’s a great opportunity to jump in from the start.