AO: The Ridge
When: 01/10/2023
Number of Pax: 16
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Den Mother
Introduction
I have been having issues with my right calf for the past few months and reaggravated it again Sunday. I wasn’t sure I was going to be able to lead this workout, but it felt good enough to give it a shot. I’m glad I did as it held up.
The weather was ideal for early January – mid-30s with almost no breeze.
There were about 8 PAX that did EC prior to the workout. I was jealous I couldn’t go too but didn’t want to risk making my calf worse.
Warm-O-Rama
- SLOW Warm-up Mosey around the entire lot
- Motivators IC from 7
- Good Mornings IC x 10
- Imperial Walkers IC x 10
- Abe Vigodas IC x 10
- Arm Circles IC x 10 (both ways)
The Thang
Thang #1: Tabata
4 minutes of each exercise then move on to the next; 20 seconds AMRAP/10 second rest
- Coupon Swings
- Shoulder Taps
Thang #2: Captain Thor Tour
- Mosey about 1/3 of the way around the lot
- Stop 1 – Squats/Monkey Humpers to 6×24
- Mosey about 1/3 of the way around the lot
- Stop 2 – Burpees/SSH to 6×24
Thang #3: Tabata Part 2
- 4 minutes of Curls; 20 seconds AMRAP/10 second rest
Thang #4: Captain Thor Tour Part 2
- Mosey about 1/3 of the way around the lot
- Stop 1 – Squats/Monkey Humpers to 6×24
- Mosey back to the flags
- Big Boy/Chest Press to 6×24
- Shoulder Press/Grady Corns to 5×20
- Mosey around the entire lot
Mary:
- Morties all the way down to 1
Circle of Trust
I spoke about leadership and how the mission of F3 is to invigorate male community leadership. We say it all the time, but we need to ensure we are actually doing it and leading as well. Whether you are actually Qing the workout, are somewhere in the middle of the pack, or towards the back, you should always be looking for opportunities to lead in the gloom.
Today’s corporate culture doesn’t typically provide leadership training. You become efficient at your tasks at work, and your employer rewards you with a promotion wherein you become responsible for people that are doing the task you are proficient at. You typically aren’t trained on how to effectively lead those people, you just know how to do their jobs well. That oftentimes leads to micromanagement, not leading.
Utilize your time in the gloom to hone your leadership skills. Q workouts, lead from the middle, or the back. Attend Q Source sessions if you are able. The leadership skills you learn at F3 transcend the gloom and make you a better leader in all aspects of your life.
Naked Man Moleskin
I was happy my calf held up and I was able to complete the workout. I am also glad 5-Putt suggested we perform the Captain Thor-based movements in cadence. It made it more challenging for sure. I need to remember to slow down my counts and cadence; I oftentimes keep amped up when I am Qing and go too fast.
My form was breaking down with the Shoulder Press/Grady Corn movements, so I had to stop it at 5/20. My shoulders were on fire in the same way my thighs were after the Squats/Monkey Humpers. I like the Captain Thor format and will experiment with more combinations to use it with.