AO: Buck Town
When: 01/29/2024
Number of Pax: 7
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Picasso
Introduction
I teased about there being deers, didn’t see 1!?…..
(PreBlast) Never miss a Monday. This will be a bootcamp with not much running. You will need,
Coupon – This will be a heavy BC
Gloves – for grip and heat
Shoes – for pavement and avoiding deer shh…
Headlamp – to light up the darkness and deer shh…
Heart – to constantly be moving
Brain – to “Get” 1% better.
HC in thread below and LFG!!!!!!
Warm-O-Rama
John Cusack Coupon for a welcome and introduction to thang 1, a burpee Tabata, and thang 2 a coupon lap around the AO. Provide Disclaimer.
Jog in place for a few moments to finish any intro stuff
Arm Circles forward oyo – reminded men of 5 core principles
Arm Circles backward oyo – brought to attention the mission statement of f3.
Daisy Pickers – Touch your toes for a ten count.
Slow Good Nights in Cadence – 5
Daisy Pickers – 1 again for a ten count
Trunk rotations oyo to start Music.
The Thang
Thang 1 – Tabata 40 Seconds of Work 20 Rest – 11 Rounds
Round 1 – Not a Burpee, Burpee – 10 Reps and recover the rest of the minute. Introduce this as
The accommodation movement if needed.
Rounds 2-11 – 10 Rounds of 10 Burpees
Recite Credo and Begin Thang 2 – Heavy Pearl – 1 lap around the AO with Coupon.
Thang 2 – Coupon Mosey off with the blocks for One lap around the AO. Medium Pace Jog .25 of the way. Perform 10 OHP’s. Begin Blockee Riffle Ladder. 1 Blockee – 10 Rifle Carry Steps, 2 B – 20 RS… (Progressing up to an estimated 7 and 70) Continue Blockee Riffle Ladder .50 of the way around the AO. Circle Up for 10 Blockees. 10 Coupon Curls. Coupon Hold for introduction to the “block is hot Coupon Slingshot Run. Run .75 of the AO With a Coupon Held out slingshot.
Stop and circle up for 10 Squirrels. Begin Champagne style slingshot run the rest of the way back to the flags. Front Man Pops off from the line with coupon for 5 seconds of acceleration, steps to the side and performs squirrels until the line passes.
Began 11s for about 4 minutes. 1 Squirrel Thruster and the other end was 10 Not a Burpee Burpees.
Held the line and called the start of Mary for a Review of our heavy “Pearls.”
10 OHP’s
10 Blockees
10 Curls
10 Squirrels
10 Squirrel Thrusters
(Rest of Mary) – 10 Coupon Presses, 10 Left Arm Press, 10 Right Arm Press, 10 Coupon Flutter Kicks -IC
Last Minute – John Cusack Hold Coupon – Ring of Fire – OHP – Start with 1 Build until 6.
Circle of Trust
Talked a little bit about the Quadrants. CoT was loosely based on things Dilly Dilly has talked about with the 4 Quadrants of Leadership, Inspired by Toby’s maintenance of his sobriety, and Sparklers understanding of Self Control.
Both of the “Get Right and Live Right” Quadrants should continually be addressed and maintained in order to “Lead Right,” create Legacy, and eventually “Leave Right.”
I don’t mind alcohol or have anything against anyone that likes to drink. That is definitely me or was me. I noticed how it was affecting my ability to lead my family. Something bad happened to me that I want to share.
Celebration can be awful if you let it. I do not like to Run on a full stomach. I ran the Will County Brew Run on August, 26th of this year and did well. I won my age group, finished 2nd overall, and created a reason to celebrate. I drank a lot of craft beers on an empty stomach. The beer fest was over but I wasn’t done. I kept the party going with some friends and Bourbon. One of them drove my car back to my house for me, I stumbled in, and I was greeted by my son who waited up to talk to me about my run. He was proud of me and all he got was me slurring. After some time, I decided I never want him to see that again. I decided I wasn’t proud of the man I can become if I am drunk. My wife gave me an ultimatum and I stopped drinking for her, I stopped drinking for my son…
I have had two moments of relapses since. Both were with my wife and both happened at restaurants. I was given permission so…. (I thought it was fine…) Both times I had 1 drink. My M didn’t have a problem with it… I started to in hindsight. My last thought on this subject is probably the most important. Getting Right and Living Right will work initially if you are doing it for someone else but cannot be maintained. The only way to do it successfully is when you do it for yourself. It is not selfish to take care of yourself. You have to be in your own center. Certainly we have others join us there. If you are not taking care of yourself, you cannot take care of others. Keep revisiting your own versions of Getting and Living Right so that you can help others and begin to Lead Right. Take Care of yourselves so you can take care of others!
Aye.
Naked Man Moleskin
Webster called 6 OClock before we did a Thruster. He said, “Saved by the Bell” even though there wasn’t a bell. We counted off. I was 7 and I didn’t say what needed to be said to honor Webster.