AO: The Wood
When: 09/04/2024
Number of Pax: 4
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Deja Vu
Introduction
It was a cool crisp morning in the gloom. Perfect for the 4 hearty PAX who came to get hard at the world’s hardest AO – The Wood.
Warm-O-Rama
Chop the feet – Disclaimer, Mission, 5 Core Principles, Motto
Good Mornings – IC (Nice and Slow)
Daisy Pickers
Arm Circles – Forward and Backwards
Michael Phelps
Motivators from 5
Calf Stretch
The Thang
SCR Workout – Strength-Core-Run
Alternate between reps of a strength exercise and a core exercise with the following count: 30S, 10C, 25S, 10C, 20S, 10C, 15S, 10C, 10S. All the core exercises are in 4-ct.
The do a form run out 40 yards, complete 20 air squats and mosey back.
Complete 5 rounds:
Rd1: Curls, Big Boys and High Knees
Rd2: OHP, Amr Hammers and Bernie Sanders
Rd3: Skull Crushers, LBC and Butt Kickers
Rd4: Chest Press, Leg Lifts and Lunge Walk
Rd 5: Bent Over Rows, Flutter Kicks and High Knee Hops
As Pax finished, they joined the six so we all finished together.
There was a lot of Core work in the SCR so Mary was focused on stretching: Goodnights, Shoulder Crossover, Tricep/Lat, Daisy Pickers, Wide Stance Daisy Pickers, Downward Dog and Cobra Stretch.
Circle of Trust
Yesterday in Q-Source, the chapter was Disruption. The first Socratic questions was “What is a leader.” While discussing the definition, someone mentioned leaders from when they grew up. Other asked him to elaborate on specifically who those leaders were and the influence they had. All Pax at the table then took a turn to discuss leaders who had made an impact, positive or negative, on their lives. Interesting observation was that everyone talked about someone proximate in their lives – a parent, a step-parent, a teacher or a coach. No one talked about an athlete, celebrity or politician. Takeaway was that we are all leaders whether we realize it or not. if 20 years from now, someone is asked to describe a leader in their life and that person mentions you, how will they describe you?
Message #1: We are all leaders. We each cast a big shadow and should be conscious of the impression we are making.
Message #2: Go to Q-Source. Thursday mornings at Southern Belle in Plainfield and now Tuesday mornings in Channahon, for now at Three Rivers but soon to be a local restaurant. Q-Source is what makes F3 more than just an exercise group.
Naked Man Moleskin
Babymoma needs to get around the gloom.