AO: Da Grizz
When: 01/24/2025
Number of Pax: 10
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Picasso
Introduction
I wanted to do a Dora with stationary movements being picnic presses. All of the picnic tables at the coffee pavilion were bolted into the concrete….. (So that couldn’t happen) Modified to Upper Decker’s for that Dora portion.
Pi was in from Texas and wanted to make sure we weren’t running all over the place. I told the group that we were going to do a mini BDRC during WoR to disrupt Pi. He paid me back with a curtsy during NoR. Also enjoyed working out with Mr. Beaker. I think it was my second time ITG with him. Wish I talked to you more brother…. (Next Time). Tinder came out to help yhc rep CMW. Great group of OG’s! Fun morning!
Was around at the start of Q Source at Norma’s with half of the bc. Was established that Ozark has the first Q Source book ever printed.
Warm-O-Rama
0515 John Cusack blocks for Welcome and Disclaimer into 8 negative OHP’s IC
Circle of Jerks to the right for Pi disruption and 5 core principles
to the left for Mission and credo
Flamingo’s each leg for 10 seconds (Quad Stretch)
Daisy pickers x 10
Good Night’s IC x 5
Daisy Pickers with a walk out into plank
Plank for calf stetch each leg
Feet up to hands for dynamic hamstring stretching (Runners stretch) back to plank into
Childs Pose for 10 Sec
Cobra Stretch for 10
Child Pose with hand walk outs 5 seconds in both directions
Cobra Stretch
1 more round of good nights.
The Thang
Two thangs – Back Work with Coupons at the flag band shell with Legs and Core work at the Coffee Pavilion
Thang 1 – Flag Band Shell (FBS)
20 Romanian Dead Lifts IC
20 Bent Over Rows
20 Lawn Mowers, 20 each arm. I will call this the heavy set.
Ran to the Coffee pavilion for the first dora
Thang 2 – began with a leg warm up at coffee pavilion (CP)
20 Air Squats
10 Monkey Humpers IC. 2 Rounds of the humpers and Squats before moving on
10 reverse lunges IC
10 Mary Katherine Gallagher’s IC
Into Coffee Pavilion to teach “Upper Decker’s” – Squat, step ups to the table top, Squat on top, step down, repeato
Partner up
Stationary Partner does non stop “Upper Deckers” at CP, moving partner lunge walks out 10 steps, performs 10 MKG and lunge walks back to relieve partner. 2 Rounds
Back to FBS did another heavy set but did the back and delt exercises to 21 reps (Got 1 rep better)
Back to CP – began in coffee pavilion with a 1 minute Hollow man hold
10 American hammers IC
10 big boys
Continued Dora.
Moving partner did the same exact thing. 10 lunge walk steps, 10 MKG, 10 LWS back.
3 Rounds – Stationary partner switched exercises
round 1- Hollow Man
round 2 – American “Chammers”
round 3 – Big Boys
Back to FBS for Mary did another heavy set but did the back and delt exercises to 22 reps (Got 1 rep better) added 22 Coupon Squats to the heavy set
Held Hollow Man until Hank Hill called for 6.
Circle of Trust
1% is not given to you. You actually don’t get better by showing up, engaging in Mumble Chatter, and not working your a$s off. How often do you push to be the 12, crank out every rep with perfect form?
1% is earned. Do you fight to earn your 1% Daily? If you are you are in the business of “Getting Right”
Are you trying to help others come up with you? What are you doing to ensure that others are getting after it and getting their 1%? If you are trying to bring others up with you, you are “leading right.”
Lets get there. lets get there together. Live Right, Lead Right. Aye!
Said a few words about the ultimate Legacy Q. Amazing and worthy that so many are following and connecting to Christ 2025 years after he “Left Right” for all of us
Moment of silence
Special intentions for Foreclosure’s Grandma!
Naked Man Moleskin
Pi was in town. Mumble Chatter started out strong and then work silenced it pretty quickly. Great Morning with a lot of great Men!