AO: The Silo
When: 12/06/2023
Number of Pax: 25
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Blue Gill
Introduction
The weather was perfect…well it wasn’t raining or snowing. The beatdown looked good on paper, but ya never know how it will go until you actually lead it. Decided to change up the pace and try a few newer movements mixed in with some regular go-to’s… shocker alert …no burpees
Warm-O-Rama
Got the PAX warmed up by doing some SSH, Arm Circles, Good Mornings, Imperial Walkers, Michael Phelps, and a few Air Squats…. At some point during the warmups I swear I heard a comment from amongst the PAX….something along the lines of we must be getting ready to feel some pain or something. Or maybe I was hearing things?
Had the PAX jog in place, while YHC demonstrated some of the movements the PAX would be doing during the beatdown.
The Thang
THANG1
50 Jungle Boi Squats
Coupon curl down and back and then hold curl until 6 is in
50 Grady Corns
Rifle carry down/back and then hold coupon OH until 6 is in
Short mosey around the parking lot
THANG2
EMOM (Every Minute On The Minute)
Perform first movement for 1 min then rotate to next movement. YHC called out each movement to the PAX
Movements in order
- Perfect Merkin
- Flutterkicks (on elbows)
- Thrusters
- Donkey Kick (right)
- Donkey Kick (left)
- Coupon Squat Overs (squat step over squat)
- Gas Pumpers
- Push Press (Dip and drive)
- Single leg glute bridge (right leg up)
- Single leg glute bridge (left leg up)
Run as group around parking lot
Rinse and Repeat
Completed 2 Rounds and then moved into Mary at around 0555
Mary consisted of JLo’s, Mountain Climbers, Flutterkicks, Scissor Kicks, and Leg Raises
Circle of Trust
Den Mother read the announcements and the quote of the week. Reflecting on a recent comment from 5 Putt (Week 5 Pop-Up Challenge video) about changes he would like to see in F3 Plainfield, 5 Putt mentioned it would be nice to see more intentional COTs. YHC is generally intentional with COTs, but this morning I wanted to mention what 5-Putt threw out as well as be very intentional with my COT. YHC COT was about Gratitude
During those moments when you’re feeling low, when things maybe aren’t going the way you would like. Here’s an idea. Take some time and make a list of the things you have to be grateful for.
For instance, I have my health, I can walk, I can see, I have a car, I have a place to live, I’ll be able to eat today, and I know I’ll be able to eat tomorrow. My family is healthy and safe. I friends I can call and share my troubles with.
You may be stunned how long you’ll be writing about all the things you have to be grateful for.
Gratitude can erase all negativity and depression
During those time of uncertainly, chaos, doubt and frustration. When you’re feeling low and things aren’t going the way you’d like, change your focus from what you don’t have to what you do have. Be grateful.
Gratitude changes your perception. By changing your perception you change your existence.
I encourage all of us to take time daily to reflect on all the things we have to be grateful for. Make a list. Look over it daily especially during those times you’re feeling a certain way. We have so much to be grateful for.
Naked Man Moleskin
A couple of things that stood out to me this morning…. A PAX came up to me after the beatdown and said they generally avoid my beatdowns because he thought there was alot of running involved (BTW that’s not true). Last night the PAX made the decision to HC and mentioned he was glad he did. I’m glad he did as well.
There were some comments from a few PAX that they appreciated the change of pace as far as a BlueGill Q generally goes. It wasn’t easy, but we also were not in Zone 5 (high intensity) the whole beatdown. YHC cant promise this will be the case on the next Q 🙂
Lastly, I walked into a conversation where Gisele was discussing the recent 3rd F opportunity (Operation Just Cause) he initiated where F3 Plainfield PAX made donations ($2376 plus more) to help out a family in need. Gisele was mentioning how grateful the family was for receiving items like beds, bikes, coats, a dresser, car alternator, etc.
First off how amazing is it that with a simple ask the MEN in F3 Plainfield can step up in a moments notice and have an immediate impact on other people….people 99% of us don’t even know!!! Second, take a moment to reflect on the things YHC just mentioned (beds, bikes, coats, a dresser, car alternator, etc…) For most, if not all, of the F3 Plainfield PAX we have these items (probably more than one) or we can likely purchase without much disruption in our lives…Don’t take these things for granted. Be grateful for all the things we have. Gratitude!
LOVE YOU MEN!