AO: Three Rivers
When: 01/05/2024
Number of Pax: 11
DR Names:
Number of FNGS: 1
FNG Names:
QIC: Picasso
Introduction
There was an FNG named Jay that came to, “Three Rivers” this morning. After I set up some areas for our, “Heavy Pearls on a String” and doubled back to greet all of the Men that chose the River for a Friday, I was the first to meet Jay. I welcomed him, walked him over to the circle, and made sure he had everything that he would need to be successful for his first day.
Preblast – Make sure your ICE is filled out and updated. Come warm, bring a coupon, expect Heavy and a fight for your 1%. HC Below
Warm-O-Rama
Arm Circles forward OYO – Welcomed Folks, provided disclaimer and Principles of F3.
Arm CIrcles backward OYO – Provided Mission Statement and Introduced The Workout.
Grady Corns IC 10
Stand on your toes 10 Seconds asked yellow card to count.
Toe Curls – 10
Squirrels – 5
Squirrel Thrusters – 5
OHP – 5
Push Press – 5
Thruster – 5
Provided Credo and then walked with Coupons and all Pax to the beginning of the paved path at Three Rivers to begin Thang 1
The Thang
Thang 1 “Heavy Pearls on a String”
Heading West and then North. Men were instructed to make their way to the path and travel down in by doing a Blockee Riffle Ladder. Continue until you see a few Flamingos. Recover once there with Grady Corns. Introduced B/R Ladder (Cumulative 1 Blockee, 10 Riffle Carry Steps – 2 B/20 R – 3 B/30 R – etc.) and then we began. The ladder was about 300 yards. Got up to 7 and 70 before we hit the flamingos.
I called a recover from Grady Corns once all men were doing them by the flamingos. The first set of Flamingos were on the path that splits and starts to head east by the baseball field and back to the pavilion. After Grady Corns we performed 10 Pretzel Shoulder Taps IC and we began moving east.
East Movement was a Riffle Carry to the next grouping of Flamingos. (By the ball field dug outs) Men were instructed to recover here with Pretzel Shoulder Taps. Once everyone peformed 10 OYO I said recover and introduced the Colt 45. Performed 15 “Baby Momma Half Curls,” 15 Top Curls, and 15 full curls. Curl Carried to the Coffee Pavilion.
At Coffee Pavilion we performed D.I.D. ladders.
7 Dirkins, 7 Irkins, 7 Dips
10 of each
7 of each and then moved again.
Coupon Mosey back to the Flags. At Flags we began Thang 2. a “Progressive Failure Rep Set”. I used WoR to introduce all movements to the FNG in this Set. J, Jay, Jason, (the FNG) would go on to be named Flamingo after this morn ITG
Used Yellow Card to introduce “Tokoyo Two Count Burpee” to the FNG and others while I did some Set Up.
Thang 2 – Rep Set
Toe Curls – 10
Squirrels – 10
Squirrel Thrusters – 10
OHP – 10
Push Press – 10
Thruster – 10
after each exercise Men jogged down to the center of the parking lot performed a Tokoyo 2 Count Burpee and ran back. The Rep Set was done OYO.
Mary. 10 left arm coupon press (right stabilized), 10 right arm coupon press, 10 standard coupon press, Coupon hold for a 10 count, 10 Flutter kicks holding coupon above head IC. I was going to rinse and repeat this adding to the rep counts but pivoted b/c of a comment. I know better and should have went with my initial plan but…. Someone said, “I feel like I am watching Richard Simmons lead us.” I thought it was funny and also decided to give them Richard Simmons. We ended with Kim Khardasians and Leg Circles until 6.
Round 1 was 10 reps Round 2 was 20. I followed the sequence of the ladder for this. We barely got into Round 2. In hindsight, I should have pulled Mary and just kept going with this. I will do this Rep Set again because I loved it.
Circle of Trust
An artwork/sign I saw and my Son inspired my CoT.
I saw an artwork with a message on it recently that said something that was much deeper than surface understanding. The message said, “Get your 1% Better!”
Then at the bottom of the artwork it said, “Loading….”
Men, this reminded me of two different types of people, two different modalities of existing. There are really two types of people in this world. There are the complacent type that will wait around and let this load, the type that stare at the Spinning Apple Wheel of Death and complain about how they can’t do anything because something is not working and then, there is the type that forces the app to quit. You should always hit Control Q, Pull up the Task Manager, approach the problem differently, try another way, never sit around and wait for…. “loading.” You can’t wait to get 1% better, you have to do something. Are you going to be in control of your Qs? Are you the type that would hit Control Q or are you the type that would wait?
This also reminded me of my Son. He is fast and pretty athletic. He is a good soccer player but his growth won’t continue unless I help him be more of a Control Q type, the type that takes charge and forces their own destiny. My son is pretty shy and tends to wait until someone says hi before he begins to talk, tends to run away from the soccer ball instead of directly at it. I am watching his personality unfold on the soccer field. On his own, he is an amazing Soccer Player. He has enough footwork skills that I struggle to steal the ball from him. He is incredibly aggressive when he plays against me and he has very advanced skills for his age when he is on his own but…. ls struggling on a new team, struggling in new setting because he is stuck in waiting. You have to decide which type of person you want to be. Take Charge in 2024 Men! Decide the type of person you want to be in this new year and go after it. Aye?
If you took the time to read this, Thank You. If you were there, Thank You. If you weren’t there please steal/borrow what you want and let yhc over words paint the picture next time.
Until Then!
Naked Man Moleskin
I pivoted on my plan twice. Once for an FNG, Flamingo and again because of something I heard during the BC. It was a good day at Three Rivers. I love the culture of Three Rivers the most on Fridays. It usually is really hard workouts paired with a lot of fun. Reindeer Games and traveling with my team has kept me from three rivers on fridays for way too long. I designed something that I thought would be hard as a gift for my three rivers brothers!