AO: Three Rivers
When: 06/10/2022
Number of Pax: 20
DR Names:
Number of FNGS: 2
FNG Names:
QIC: Picasso
Introduction
19 other PAX came out to join me for my VQ at Three Rivers. Nothing but Love and Respect for the support! Shout out and respect to my Deluxe Site Q – Yellow Card – for picking up the 6! I began my preblast stating that there would not be much running… I love to run and feel like I am fairly ok with/at it. As a person that is not all that big, I would rather focus on things that I am not comfortable doing. I have fairly weak shoulders so that is where I focused the majority of my attention. It would have been more of a full body BD if time permitted. I felt like today was more of a shoulder and chest burn/Byrne. David Byrne…Talking Heads… And some challenging exercises and some talking heads of our own – mumble chatter during – made me feel good that PAX were starting to feel some burn… some suck…
Warm-O-Rama
Thigh Stretch (5 Seconds each leg) – Calf Stretch (5 Seconds each leg) – Good Mornings, Was gonna be 10 (Forgot to say Good Morning) – Arm Circles in Cadence 10 forward / 10 Back – Motivators 5 – Mosey with blocks to where the first set of cones exist and finish warm-up with a light jog around AO. While jogging, explain to PAX that this is the Farmers Carry Course. End Warm up at Blocks again. Divide Pax in half to Partner up (In hindsight, this should have been done before the warm up to keep Heart Rate up…. Too much down time to partner up 20 and introduce Thang 1)
The Thang
Thang 1 – Partner work. Dora Style…One Pax takes off with their block and their partners block, carrying both blocks down the Farmers Carry/Warm up Mosey Path. The Second Pax completes 10 Air Squats. Once done with the Air Squats, Pax 2 runs to catch their partner who is farmer carrying blocks. Jobs are switched. Thang 1 continues until course is complete. Once complete, fast Pax hold plank, hold squat, or run back to pick up 6.
Thang 2 – 15s (Like 11s and 21s) – Was trying to keep things at 5s or Divisible by 5. 5s was a theme of the workout. Introduce Extra Credit Assignment first…. Extra Credit – Dora Style Partner Work. Pax 1 does an Overhead Hold with their block at first set of cones Pax 2 Murder Bunnies to the Second Set of Cones. Jobs are Switched. Down and back is 1 Set. Onto 15s – Merkins and Overhead Presses, oyo. Once a Pax gets through their 15 they pick up their partners 6 on 15s and then both get rewarded with Extra Credit, Dora Style Overhead Hold and Murder Bunnies
Thang 3 – 105 Shoulder Touches – oyo – back to lot for Mary. Plank through Moby’s Flowers. High Plank on up Low Plank on down. Introduce the last chance for extra credit and invite PAX to do this for the entire song. Also introduce modifications to the plank like a tent plank. Encourage all just to hold plank. After Chorus, Move through different 1 arm planks. Once Song is over We Done… Run around the circle and high 5 everyone.
Circle of Trust
Got 5?… Give me 5…. Begin with Robin Williams Quote…. “Everyone you meet is fighting a battle you know nothing about… be kind always.” It is important to be kind and be positive as often as you can. It’s important to always be willing to give someone 5 minutes to listen. We all go through moments of suck…. Not the sick kind of physical suck that we all embrace but things that actually are bull, things that are genuinely unfair. It is in our moments of struggle,… moments that are trying that true potential is realized, strength is born, and character is realized.
We perhaps are meant to physically carry things but that’s all. No one needs to walk around with mental baggage. We must get rid of it. I only know of a 5 second way and a 5 minute way. The 5 second way is not helpful and what we carry will still be with us when we are done. The 5 minute way actually helps to shed the weight. Pain could be numbed rather quickly by turning to drugs and too much alcohol and problems will still remain afterwards or… We can remember who we are and what we love doing and spend a little more time investing in ourselves. It is amazing how quickly intellect and the brain can offer deception. Most of the time when I am at my worst I feel like I never have the time or can make the time to do the things that truly make me who I am. I am an Artist and a Runner. When I am at my best and feel like I don’t have time to paint or I can’t make the time to go for a run,… ironically, those are the only things I should be doing. Whatever is going on in your worlds always take the time to give yourself 5 minutes, take the time to do the things that make you who you are. If we are not helping ourselves we cannot help others. If we are not leading ourselves we cannot be leaders. Whenever you don’t think you have 5 minutes for yourself, the necessity is that much more, you must find ways to make it. Aye!
End in Prayer
(Was going to count to the 5th Pax and ask them to talk about some of the things that make them who they are and what some of the things they would say they would do for their 5 just forgot. Also should have bought Take-5 Candy Bars for everyone.)
Naked Man Moleskin
Everyone is so used to pounding hands…. had to moss some rocks. Some didn’t want to hi 5 once work out was done.
One FNG ran to the Port-A-John during the Farmers Carry Course. It became his name.
Lot of VQ stories during Coffeeteria…. One Pax stated for their tenth VQ…. Really funny.