AO: The Silo
When: 08/29/2024
Number of Pax: 6
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Broomstick
Introduction
Black Diamond Q #4 for me. Wanted to incorporate coupons this time and of course some cardio, but less running than I normally would include.
Warm-O-Rama
Good Mornings x10
Learn to Fly x15
Imperial Walkers x20
Mountain Climbers x 15
Motivators from 10
Burpees x5
The Thang
Thang 1: Fat Amy (in lot)
- PAX perform each exercise in the list below. After each exercise, PAX do 5 burpees, and then run a short loop (0.25 miles). Upon returning to the exercise area, continue with the next exercise.
- 40 goblet squats
- 35 big boys with coupon
- 30 yd bear crawl in the lot (set up cones in the lot 30 yards apart)
- 25 coupon swings
- 20 lunges with coupon
- 25 coupon swings
- 30 yd Bear crawl in the lot (set up cones in the lot 30 yards apart)
- 35 big boys with coupon
- 40 goblet squats
Thang 2: Load & Explode (in pavilion)
- 15 chest presses / 10 power merkins (merkin where you explode upward to raise your hands off the ground briefly)
- 15 skull crushers / 10 power dips (dips where you explode upward to raise your palms off the bench)
- 15 curls / 10 negative curls (slow on the way down then a quick curl to get back to the starting position)
- 0.25 mile run
- 10 Power Merkins
- 10 Power Dips
- 10 Negative Curls
Mary
LBC x25
Picture Frames x12
Freddie Mercury x15
High Plank
Low Plank
Shakiras x3
6:00 Recover Recover
Circle of Trust
o I want to be a better listener. I’ve been finding it hard to become one, especially with the busyness of life – always tight on time, lots to take care of
o When someone in my life has a problem, my default is to fix it for them, or worse – tell them what they need to do to fix it
o I’m sure you’ve experienced that this isn’t always effective – sometimes the person with the problem just wants you to listen (saw that in the video “It’s Not About The Nail” – I want to talk about why this is
o All people need two types of support – emotional support and practical support
o You know how to give both – the trick is recognizing when each type of support is needed and recognizing that you have a default method – probably the practical support like mine
o I don’t think I’ll be able to change my default setting – I am a practical person and a fixer – so here’s the way I’m going to look at this common problem going forward: the first step in the “Fix It Procedure” is listening.
o If the other person needs emotional support, they will need to get that support before they are ready for practical support.
o Next time you are tempted to solve someone else’s problem, take the time to listen to them first. You may or may not learn more about the problem, you may or may not change what you would do to fix it, but the other person will be more ready to accept your help.
Naked Man Moleskin
TClaps to Great Clips for his first Black Diamond and Hat Trick for his second. Great push guys, keep coming out to these challenging workouts!
Special thanks to Chum Bucket for outstanding Site Q support.
Pull Up killed it as always and was encouraging to the other PAX there.
Sizzler’s VQ is up next at Tuesday’s black diamond. Let’s goooooooo!