AO: Other
When: 06/03/2024
Number of Pax: 8
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Millville
Introduction
Took a tour of Wilmington’s new AO “The Island”. A few PAX (Tinder, Latte, and Foreclosure) put an EC3 in and got the extended tour.
Beautiful morning for a beatdown.
Warm-O-Rama
Disclaimer, 5 core principles, mission statement, motto: high knees, tappy taps, abe vigodas
The Thang
Thang 1 each set between 15-20
– Burpees
– Goblet Squats
– Over head press
– Repeat 3 times
bonus round: 3 sets of 20 reps – bent over rows
Thang 2
– Slingshot run across the bridge and back to the park on the other side of the island.
Thang 3 each set between 15-20
– Dirkins
– Dips
– Big Boys
– Repeat 3 times
Thang 4
– Slingshot run back to the flags
Mary:
– rowers
– low plank
Circle of Trust
Spoke about the different regions and formats I have seen across different regions in my 2yrs with F3. Identified trends I have seen with what makes AOs successful: consistency, culture, standards, and dedication during slow periods. Sometimes hard chargers disappear and it seems like the AO is failing, but all you need is at least two dedicated men to hold the torch when things slow down.
Reach out to men when they pull back. We all are fighting our own battles and men for whatever reason tend to pull away from support rather than lean in when they are going through a rough patch.
Keep that torch burning bright with passion.
Naked Man Moleskin
Great Coffeeteria by the river.