AO: Three Rivers
When: 02/24/2023
Number of Pax: 10
DR Names:
Number of FNGS:
FNG Names:
QIC: Gopher
Introduction
18 F with a slight wind. Feels like 10 F. Could have been worse.
Warm-O-Rama
Mosey around the parking lot
Motivators from 5
Abe Vigodas – 10 IC
Imperial Walkers – 10 IC
Arm Circles – 10 IC front and back
The Thang
- Indian walk from the flags to the parking lot by the school moving with your block along the main road. Divided up into 2 lines. Person in back does a blockee and runs to the front. PAX walking rotate between a right handed farmer carry, left handed farmer carry, and a rifle carry based on the Q’s instruction.
- Baryshnikov 45s – Baryshnikov position with toes out and heels off the ground. 15 low squat pulses, 15 high squat pulses, and 15 full Baryshnikov squats. Lunge walk 20 yards to speaker. Run to end of parking lot and back to the speaker. Lunge walk back to the start.
- Colts 45s – right hand farmer carry past speaker 15 yards, run to end of parking lot and back, left handed farmer carry back to the start.
- Repeat Colt 45 sequence from above.
- Repeat Baryshnikov 45s sequence from above.
- Indian walk back to main parking lot as above.
- Bolt 45s, lunge walk 25 yards, run to end of the parking lot and back, lunge walk 25 yards to start.
- Solt (shoulder) 45’s – 15 shoulder press, 15 lion kings, 15 front pulls, bear crawl 25 yards, run to end of parking lot and back, bear crawl 25 yards to start.
- Rifle carry the length of the parking lot as a group.
- Mary – 20 Jane Fondas each leg and finished with 10 big boys until 6.
Circle of Trust
Talked about this weeks Q source topic of the King which is our physical fitness. Fitness is obviously important for our general health but it is also about being physically prepared for the unexpected. Yesterday at Q Source Quatro gave an example where he stepped in between two 8th graders that were about to fight. If it wasn’t for his current fitness and strength, we wouldn’t have done this in the past and the situation would have ended very differently.
To most effectively accelerate your fitness you need to run with faster man. This will drive your motivation and accountability. There are tons of studies that show we can endure pain over 50% longer when it is shared with another person. It was the reason we did the rifle carry together at the end. I will be honest that I probably would have quit if I was by myself but with this group you don’t want to let the others and yourself down.
Think about areas in your life where you can reach out to someone else that can help you persevere through an issue or hardship. I guarantee you will reach a stronger position with their presence and encouragement. Aye!
Naked Man Moleskin
Great to meet some newer PAX this morning in Vespa, Rag Doll, and Farmers Only and seeing RamRod again. They did a great job pushing themselves. Dismissed and Crabgrass kicked some a$$ this morning! Way to bring it guys!
We had a dead soldier this morning. I believe it was Vespa that lost a coupon (taps). Actually worked out OK because then BabyMomma was able to bring the speaker back to the start!
Thanks to BabyMomma for having my 6 and Binford for bringing coffee. Can’t ever forgot my guy Wreck It. Great push too!