AO: Three Rivers
When: 05/11/2023
Number of Pax: 14
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Meta
Introduction
Not sure why but as I was setting up I started getting nervous. Confided in my 6 Foreclosure and he offered to take over if I needed him to. I normally do all the announcements before the WoR, (disclaimer, Core Principles, Mission statement, Credo) but this time I wanted to integrate it between exercises mostly to give myself a breather as I planned on bringing it today.
Warm-O-Rama
Mosey to end of parking lot and back
Rocky Balboas – IC to 10
Arm/Shoulder stretches – Count to 5 each arm
Michael Phelps – IC to 10
Imperial Walkers – IC to 10
Tappy Taps – IC to 10
Air Squats – 10
Calf Stretches – 10 count each calf
Downward Dog – 10 count
Motivators from 7
Burpees – 10
The Thang
3 Thang Beat Down
Thang 1 – Shoulders Don’t Lie
Arm Circles – IC to 20
Reverse Arm Circles – IC to 20
Moroccan Night Club – IC to 20
Grady Corn – IC to 20
Pretzel Taps – IC to 20
Overhead Arm Circles – IC to 20
Seal Claps – IC to 20
OH Shoulder Press – 20
Thang 2 – 9’s
Squirrels (Squat and Curl)
Bear crawl merkin – stopping at 3 cones to do 3 merkins at each cone
Burpee
Moved to thang 3 as soon as 1st PAX (Foreclosure) completed the Thang
Thang 3 – DORA
One partner ran to end of parking lot while other partner performed the exercise switching once the other returned until rep count was completed before moving to the next exercise.
50 Curls
75 Goblet Squats
100 Coupon Swings
125 Skull Crushers
150 OH Shoulder Press
Circle of Trust
On Tuesday I went to The Ridge where Scat’s COT was about being grateful and the health benefits that comes with it. He asked us to think of something that we’re grateful for.
So it got me thinking….
Yesterday was my daughter’s 31st birthday. For those that don’t know when I was a teenager, I was causing all kinds of trouble, gang banging, drinking and driving, getting into fights every other weekend. At 17 I got my girlfriend pregnant, but that’s when things changed. I had to man up and provide for my baby. I started working part time after school just to have enough money to buy formula and diapers. My daughter was born 2 months after I turned 18. 5 months after she was born her mom walked out on us and left me to raise her, of course I couldn’t have done it without the help from my parents. So shortly after I graduated high school I started working full time at a commercial laundromat just so that I could have insurance benefits for my baby. I realized that working at the laundromat was not going to cut it, so I enrolled full time in school while still working full time at the laundromat.
Before Scat’s COT I never thought about how I should be grateful that my daughter was born. Not that I was not grateful back then, but I was just focused in making a better life for us. I look at where I’m at now and think about where I could have been if I kept going down the path that I was on and realize that I AM grateful that my daughter was born and how her birth motivated me to become a better man. I challenged the MEN to find their reason to be grateful and their motivation to be better MEN.
Naked Man Moleskin
Enjoyed the compliments on the workout. Honestly, I think I was running on adrenaline during the shoulder burner. Thank you to Scat for your CoT.
Happy Birthday Cessy! Love you!