AO: The Ridge
When: 10/10/2023
Number of Pax: 8
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Deja Vu
Introduction
Today being the 10th day of the 10th month, YHC thought it would be appropriate to do 10 sets of 10 reps on each of 10 exercises with a little running mixed in to keep the heart rate up.
Warm-O-Rama
Run in place
Tappy Taps – 10 in cadence
Abe Vigodas – 10 in cadence
Motivators from 6
Tie Fighters – 10 Forward in cadence and 10 Backward in cadence
The Thang
After a short mosey down the path out to the lantern and back, approximately 150 yards, YHC introduced the Thang and PAX jumped right in OYO.
There are 10 exercises sequenced to easily transition from 10 reps of one to 10 reps of the next without stopping. Total of 100 reps OYO. The 10 exercises were:
Bent Over Rows => Curls => Squats => Overhead Press => Calf Raises => Coupon Dips => Pull Ups => Flutter Kicks (2 ct) => Chest Press => Leg Lifts
After going through the sequence, run out to the lantern and back, approximately 150 yards.
Goal is to Rinse and Repeat 10 times to complete 100 reps of each of the 10 exercises.
Mary was held back at the flags:
Pickle Pushers: 10 in cadence
4-Count Leg Lift (Up-Spread-Together-Down): 10 in cadence
Leg Elevators (From 6″-12″ up to 24″-36″, hold for 4 count then back down, feet never touch the ground): 10 in cadence
Big Boys: 10
Recover Recover (before we got to do a Ring of Fire with 3 Merkins. Darn it!!!!)
Circle of Trust
Last week the Q-Source meeting was on the chapter in Leave Right about Legacy. YHC Q’d the discussion and expected PAX to discuss various leader from sports teams or teachers or executives in various employer organizations, but the conversation pretty much revolved around everyone’s dad’s. Some fathers legacies were positive and ongoing by the sons, another was negative and another was about a legacy lost.
Got YHC thinking how impressionable 2.0’s are to our words, deeds, attitudes and actions. They are learning from us what a father and husband should be. Our sons will likely repeat our behavior and our daughters will likely look for a spouse not a whole lot different from us.
We need to be conscious that we cast a big shadow in the role of HIM in our households. We need to be aware of the example we are setting. We need to be intentional about the generational legacy we are creating.
Aye!
Naked Man Moleskin
AAR:
-Missed the “recover’ command on most of the Warm-O-Rama.
-Lantern was down the path into the dark which was bad since the path has many dips and uneveness to it. Would have been better to have the run portion on the sidewalk or just as a short loop in the parking lot.
-YHC can not seem to get the music figured out for his Q’s. Speaker was charged for today nad a plylist was used instead of a radio station. Songs were well selected, but he’s such a cheap bastard that he uses a free playlist service that then played commercials after every other song. Very f-ing annoying. Either get your shit together or let the site Q be in charge of music.
After COT, Mr. Kotter wanted to EC to finish his 10 full circuits so YHC who had about the same amount of exercises left stayed and finished with him. Some nice mumblechatter was had as they each got to know the other a little better.