AO: The Colosseum
When: 08/31/2023
Number of Pax: 11
DR Names:
Number of FNGS:
FNG Names:
QIC: Meta
Introduction
Same concept as yesterday’s evening workout.
During 5 core principles I picked PAX to recite one of the five principles. When we reached “Peer led in a rotation fashion” I asked other PAX to repeat it several times to drive the point home. I then picked individual PAX to lead us in warm up exercises to get them comfortable in calling out the exercise and cadence.
Warm-O-Rama
Took a mosey from station 1 across the parking lot to station 2
Motivators from 8
Mosey to station 3 pavilion near baseball fields
Tappy Taps
Mosey to station 4 pavilion near playground
Michael Phelps
Mosey to station 1 pavilion parking lot
Tai Fighters
The Thang
OYO – Push yourself! You vs. You!
Station 1
25 – Curls
25 – Skull Crushers
25 – Dips
Run to Station 2 (other end of the parking lot)
Station 2
20 – Carolina Dry Docks
20 – Pretzel Taps
20 – OH Press
Run to Station 3 (pavilion near baseball fields)
Station 3
15 – Merkins
15 – Irkins
10 – Minnesota Mike Tyson Merkins
Run to station 4 (pavilion near playground)
Station 4
15 – Step ups each leg
25 – Air Squats
15 – Bobby Hurley
Run to Station 1 (Parking lot entrance)
Rinse and Repeat
Circle of Trust
Repeated message from last night’s BC.
Posed a question.
What does the word “Consumer” mean to you?
And if someone called you a consumer, would you be offended by it??
The reason I ask is because months ago someone had posted a screenshot of the Q signup sheet and there were several open Q’s, under the screenshot and I’m paraphrasing but it said something to the affect of, “Peer led, in a rotating fashion” don’t only be a consumer. And well I was offended! But I was offended only because I was guilty of it. At the time I must have had 100-150 posts and had only led 3 times. Like most of you newer guys I had my reservations about leading, such things as am I going to forget the 5 core principles, or the disclaimer, is my workout going to be hard enough, how critical are they going to be during AAR, my COT!!! That’s the one thing I struggle with the most, I can write well but if I don’t have my thoughts in order and I try to recite it I will fumble my words and will get off track. In addition I don’t want to just read an inspirational quote, I like to talk about personal experiences that will motivate men, things that come from the heart. I’m here to tell you that you should not hesitate to lead a Q for these reasons. Nobody is here to judge, I have a written out word document that I will gladly share and have shared to several PAX that have done their VQ’s. It will cover the intro to the workouts and there is no shame in reading it from your phone or printing it out. As for the workout make it so that YOU can Q it and it’s up to the PAX to put in the work, if they want to make it harder, they can always modify the exercise by doing extra reps or running harder and coming back to pick up the six. The cadence and calling out the exercises will come with time and experience. We are all here to help each other to get better and are more than willing to help with anything you need for your Q.
Don’t just be a consumer and sign up on the Q sheet!
Naked Man Moleskin
I emphasized the OYO to prove one of the points that the workout can be made difficult by the individual PAX. Each station was made attainable but if the PAX wanted to do more PT work they could have added more reps to each exercise, or if they wanted to work on cardio the stations were far enough that they can bang out the reps and run faster between stations. You get out of the workout what you put in.