AO: The Wood
When: 06/06/2023
Number of Pax: 17
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Picasso
Introduction
Come out to the Wood for a Diamond with Dragons on Discipline. On Tuesday, June 6th, the Black Diamond will have a hard start at 5:00 so come warm or show up at 4:55 to stretch with the Dragon Clan. Millville asked that I base my CoT on discipline so to answer this request I plan on discussing and designing the Q around something that I am most, personally, disciplined at, Endurance and Running! This won’t be a run club Diamond but close to it. Plan on getting in 4 miles. Plan on leaving your coupons at home. Plan on shoes for pavement and gloves.
Warm-O-Rama
Stretching 4:55-5
Quad Stretch and Hamstring Stretch. Disclaimer and Principles are given.
Thai Fighters – Mission Statement.
5:00
20 Air Squats
10 Monkey Humpers (IC) x 5 = 100 reps of each. Provide modified Credo and Move. Provide men with a final destination so everyone knows where to go in case they get left behind.
The Thang
Count off. Instruct Men to memorize their number within the count. The group is divided in half for a slingshot run out of the AO and down to Seil. At Seil, the lead Slingshot group performs 10 Burpees. The group that stays behind starts with 10 Burpees before running.
Group back up at Seil. Fast Feet and Burpees if we have to wait. Head East down Seil to Wynstone Stop Sign. Begin with a slow jog explain the hardest mile.
The hardest mile when you run is always the first mile. You have to convince your body that you will be moving fast and you won’t stop. You have to fight through the initial pain to find some form of balance and rhythm. I wanted to start with extreme muscle fatigue and then run through it. Use the lightpoles on Seil for a tempo run down to the Wynstone Intersection. At different light poles alternate pace from a slow jog to a sprint.
At Stop Sign SSH OYO and discuss the difference in form between sprinting and jogging. Once 6 is in Travel into Kipling Estates South to Wynstone park. Mode of travel becomes a Champagne Style Slingshot. The lead sprints off for 5 Seconds and then performs at least two burpees and joins the back of the line. If you have time to do more, do more. Recover with Step ups at Wynstone park. Discuss breathing. Partner up.
1 partner performs chest exercises while another runs a 700 yard lap around the park. Jobs are switched once running partner returns. Chest Exercises are Derkins, Irkins, and Dips in sets of 5. Reps will ladder up to 20. If complete before your partner returns move onto step ups. Discuss finding a Rhythm and getting in a zone once everyone is back and doing step ups.
Return back to The Wood. “Call Out” Slingshots as we run North to Seil. Lead Runner Shouts a number that we initially counted off with and that number will need to slingshot to the front.
After running out of Kipling Estates and back on Seil, We resumed our Tempo Run. We used the electric poles again to move from a 50% recovery pace to a sprint. Tempo Run back to the entrance of the AO.
From the entrance back to the flags we got back into our Champagne Sling Shot Runs with the same 5 Second Sprint off and (at least) 2 Burpees. I told all men if you have time to do more do more until the back of the line passes you. I assigned extra burpees to a few that needed more.
Back at the flags, we did a “Bearpee” ladder to 10 and back down. 4 Count bear crawl with 1 burpee. Burpees climbed to 10 and then back. Bear Crawls remained a 4 count. We did our ladder work until 6.
Circle of Trust
I compared running and F3 to life and discussed discipline. Millville provides a theme for the CoT to each Dragon Clan Q before the beatdown. I teach thematically so I also worked the theme into the beatdown.
Phase One
Every time I run, workout, and do anything in life that is worthwhile I go through the same process and it takes discipline to finish. I began with 100 air squats and 100 monkey humpers so that we would start running with muscle fatigue. The hardest mile is always the first mile. The hardest part of anything is usually showing up, initially it is the start. The brain has to continually trick the body into believing this is happening and I will not stop. You have to be disciplined to push through initial soreness.
Phase Two
This is exhausting. You have to be aware of your breathing and master it to push through and excel. Phase two is about pacing and breathing. You have to find a balance between pushing and not going overboard. As we approached phase two together I started saying, your whole face to breath. The deeper we draw in and expand our chests and breathe correctly, the more we are oxygenating our muscles, we become stronger, less exhausted, and develop the will to continue and push through this phase simply by focusing on breathing and breath control. (When I said use your whole face Chum and Soft started saying they cannot breathe through their ears – I enjoyed hearing this)
Phase Three – The High, The Zone, The Rhythm.
(This is the phase, that if mastered discipline becomes lifestyle.). I do believe no one loves to run if they are actually pushing themselves. The mind drifts somewhere else once you are in a rhythm. Work becomes effortless. We begin to just go through the motions with ease. Finding a zone and a rhythm exists in almost every aspect of life. A Runner’s high is to recognize a cognitive shift while moving but also to be aware of how different you feel afterwards. We are usually more alert and more aware afterwards. It is fairly ironic that you expend energy to get more energy.
Sparkler picked a number. It was 6. I counted to 6 and landed on Dauber. I asked Dauber to speak on where he has developed discipline in his life or where he feels he is most disciplined. He spoke about F3 and how he needs to come out 6 days a week. He said he wouldn’t necessarily develop the discipline that he needed if he only came out 3 times a week or less.
We cannot be disciplined alone. F3 and our brothers can help us with discipline. A belief in something greater than ourselves and our brothers also helps with discipline. I cannot do this on my own but my brother can help me. I cannot do this with the help of anyone and at that moment, we can have a thought and acknowledge that there are forces at work that are considerably bigger than us that can help.
Naked Man Moleskin
I was a little taken back and felt a good amount of pride before we began, hearing people get anxious and nervous about a beat down with no coupons.
We ran by Tee Balls house and Storm said we should do Monkey Humpers in his yard. We ran by Yellow Card’s house and his dog was happy to see us. We debated doing Monkey Humpers there as well. (Thought they’d had enough after starting with 100)
I ran an EC Run with Soft Hands to this Wynstone Park before. I sort of explained what I wanted to do with him and at this park. It felt good to see my thoughts to fruition today and I was really proud how hard everyone pushed and got after it!