Never Skip Leg Day

AO: The Colosseum

When: 07/26/2022

Number of Pax: 7

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Spirit


Introduction

Spent the morning working our Chicken Legs to help those of us with the hills in the Ragnar Race.

Warm-O-Rama

Side Straddle Hops while we recited the 5 Core Principles, F3 Moto, and Credo.

Abe Vigodas x 10

Imperial Walkers x 10

Good Morning x 10

Mosey around the Lot

The Thang

The Thang was a 3-Round workout focused on Legs, Core, and Back

ROUND 1:

-100 Squats

-Forward Lunge to the Second Set of Parking Spaces

-Backward Lunge back to the Coupons

-50 Coupon Swings

-Run to the other side of the parking lot and back.

 

ROUND 2

-100 Calf Raises

-Lateral Lunge Walk to the second set of parking spaces

-Lateral Lunge Walk back to Coupons

-100 Bent Over Rows

-Run to the other side of the lot and back.

ROUND 3

-50 Coupon Romanian Dead Lifts

-100 Mountain Climbers (each leg = 1)

-50 Pickle Pushers

-Run to the other side of the lot and back.

**Rinse and Repeat**

MARY

-25 OYO Big Boys

-Pickle Pushers x 15

-Peg-Leg Pickle Pushers (one leg lifted off the ground) x 10 per leg

-Heel Touches x 15

-Superman Ring of Fire to finish the time.

Circle of Trust

I was recently reading through my copy of the Q-Source and was reading through the chapter about the Shield Lock. For me, it was honestly a harder chapter to read because as I read it I realized how having a shield lock is something that is missing in my life. Within the concentrica, that ring seems to be more of a black hole. As I was writing this I really was nervous because I don’t want to sound like I am complaining about not having many close friends. But truth be told, I’ve felt this way for many years and it’s a feeling that is getting really old. If you read the book Freed to Lead you’ll know that is one of the main reasons that F3 was developed; to help cure the one big problem that many “middle-aged men” have…loneliness. Through trying to create a strong marriage, be a good dad, and develop the career that I’ve seen in my mind since I was in first grade, I have found myself seriously lacking one very important element, the shield lock.
Now I will admit that this problem is a two-way street. Two elements that make developing a strong shield lock are proximity and consistency. I struggle with both of those a lot by the nature of my job. It’s hard to be consistent when my work schedule is inconsistent. And it’s hard to be proximate when the nature of my work is anything but. I know, it’s an excuse. However, this year I will be turning 40, and I know that if I don’t make more intentional efforts to create deeper relationships with other men beyond the surface bullshit that most people never go beyond, then I am seriously missing a richness in life that will never be satisfied anywhere else. It’s one thing to get together and drink some beers with guys every now and then. That’s always fun. But at the end of the day that doesn’t always satisfy that missing piece in your soul. At this point, I really don’t know where I am going with this, but I’ll say one more thing. Going through the peaks and valleys of life carrying the weight of my world and my life is getting a bit tiring without having a solid group of others guys to help even out that load.
This COT isn’t very uplifting or motivating. I am not leaving you with any cute words of advice to ponder for 5 minutes after we all depart. This is more of me pouring out what’s on my heart today, not for sympathy, but to try to be vulnerable on a level that can be understood by a solid group of me that are standing around me this morning. Thanks for having a listening ear.

Naked Man Moleskin

Thanks to Bunker for having my six and to the Pax that came this morning.

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