AO: The Olympiad
When: 01/20/2023
Number of Pax: 5
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Dilly Dilly
Introduction
It was a windy morning as I showed up early to meet Soft Hands & Chum Bucket for a little EC run around the neighborhood. As we arrived back Bunny Hill was ready to go & Quatro was coming in hot & we got right to work.
Warm-O-Rama
WARM UP (5 mins)
- Jog in place (core principles & mission)
- Daisy pickers (30 seconds)
- Calf stretch (30 seconds each side)
- Willie Mays Hays 10 IC
- Hillbillies 10 IC
The Thang
THANG 1 – How Fast Are you
- Mosey to the track & complete 1 warm up lap (5 mins)
- Complete the following rotations in the time allotted; if finish early go to the outer lane & mosey back & forth the 100 meters until time is over
- Run a mile as fast as you can (10 mins)
- Run ¾ mile as fast as you can (7 mins)
- Run ½ mile as fast as you can (4:30 mins)
- Run ¼ mile as fast as you can (2 mins)
- 2 100-meter sprints (:30)
- Mosey back to the circle
MARY (5 mins)
- Lunges
- Slow side shuffle
- Backwards lunges
- Downward Dog
- Daisy Pickers
Circle of Trust
Count – 5
AAR – people liked the time hack concept & Bunny commented he enjoyed being pushed out of comfort zone
Announcements – Get to Q Source & get on the Q Sheet; also Polar Plunge
Name – couple respect & a couple non respect:)
Prayers – TPS Report wife & surgery today
Naked Man Moleskin
1986 the US celebrated MLK JR. day for the first time ever as a federal holiday so this week we remember his legacy. This is one of my favorite MLK quotes, “The ultimate measure of a man is not where he stands in moments of comfort & convenience but where he stands at times of challenge & controversy”. My 2 Q’s these week were probably a couple of the harder ones I have built designed to get people out of their comfort. Men, we know in F3 that there is no such thing as “status quo”, you are either accelerating or decelerating. My ask is where are you at?? Many people have probably been crushing it these 1st couple weeks with new “resolutions” what about you?? Have you been crushing it, if you have where will you go next?? Will you slide back into your comfort zone which will ultimately lead you to deceleration or will you continue to look 43 feet out in front challenging the status quo & what you are capable of. My challenge to you men is, in the words of Dark Helmet, “Stop being less” & continue down a path of acceleration. AYE!