AO: The Ridge
When: 12/21/2022
Number of Pax: 17
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Dilly Dilly
Introduction
It was a brisk morning in the single digits but 5 other men braved the cold to join a long EC. We ventured out into a couple other paths in the neighborhood & a little street running. The pace got pushed & everyone got stronger. Upon arrival back the PAX were gathering & getting their voices warmed up for the pending Christmas Caroling at The Ridge.
Warm-O-Rama
WARM UP (5 mins)
- Jog in place (core principles, mission, credo)
- 15 SSH
- 30 Second Daisy Picker
- 10 Willie Mays Hays
- 10 Hairy Rockettes
The Thang
THANG 1 – Christmas Caroling (35 mins)
Run around the big loop over by the schools. Every parking lot we will stop to do some interval up-tempo pace running to a Christmas song.
- Jingle BELLS (3) – Elementary Lot Suicides
- Frosty the SNOWman (3) – Murphy Lot track intervals
- Rudolph RED Nose Reindeer (3) – OYTF Football 100 yard Dash
- SANTA Claus (2:30) – The Hill for hill sprints
- All I want for XMAS (4) – Grande Park lot, Indian run
**If you get to the location first you loop the space until the 6 is in & Q gives direction
MARY (5 mins)
- 10 Cash out burpees
- LBC’s IC (10)
- Star Gazers
Circle of Trust
Count – all made it back
Name – good to go
AAR – good use of the AO, good mix of intervals, & kept it fun
Prayers – all those traveling for the holiday season
Naked Man Moleskin
- This time of year has everyone starting to think about what they want to accomplish next year. A bi-product of the Q-Source is a planning process called the 8-Box. It is basically the front & back of a piece of paper with 4 boxes on each side that is set up for you to set goals as it relates to the 3 F’s. It is built with the “concentrica” in mind (your bullseye with the most important person in the middle). That whole process starts with your one word for the year. A word that should define everything you do in that year & make you question every decision you make before you make it. For example mine is consistent. I find myself on a roller coaster of highs in lows throughout the year accelerated probably harder than I should on some aspects of my life but faltering on others. My focus is being consistent in all aspects of my life. In January we will kick off Q-Source again & I hope you will all consider make it a part of your goals for 2023. As we set the table we start with the term the G3L. The G stands for Get Right & the 3 L is anchored in Live Right, Lead Right, & Leave Right. We say a man cannot execute the 3 L’s until he has gotten right first. IN my effort to be consistent I will recenter myself in Q1 around “Get Right” myself. I hope you will join me in this Q-Source journey & commit to being a better man in 2023 & invigorating male community leadership. Aye!