AO: Three Rivers
When: 02/28/2023
Number of Pax: 8
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Sunshine
Introduction
Had a healthy (or unhealthy) sampling of various beef dishes for breakfast while learning about balancing our King and Queen.
Warm-O-Rama
Side Straddle Hops- 25 IC
Abe Vigodas- 15 IC
Good Mornings- 10 IC
Imperial Walkers- 15 IC
The Thang
Thang 1: – 10 min
After WoR, run over to station 1. This is the Old 96’er station. Explain that foods aren’t necessarily bad (obviously some are better than others). Many times it’s our ability to control our portions. Complete the exercises OYO. When the 6 is done, mosey to station 2.
Station 1 – The Old 96’er
- 10 half rep merkins
- 10 half rep squats
- 10 bent arm seal claps
- 10 bent arm overhead claps
- 10 half rep lunges (1/2 each leg) Continue until you have completed all 4 stations.
Station 2 is the triple cheeseburger. Better than the old 96’er but still not the best choice if you are eating this consistently. Exercises are a little more challenging but still not doing them with the correct form. Complete the exercises OYO. When the 6 is done, move to station 3. Increase the pace of the run from a mosey to 75% of a sprint.
Station 2 – The Triple Cheeseburger
- 10 half rep burpees
- 10 half rep monkey humpers
- 10 half rep derkins
- 10 half rep bobby hurleys
- 10 bent arm grady corns
Station 3 is the strip steak with the fat trimmed off. Choices continue to get better. Station 3 are the same exercises as station 1 but with the correct form. Complete the exercises OYO. When the 6 is done, have everyone sprint to station 4.
Station 3 – The Strip Steak
•10 merkins
- 10 squats
- 10 seal claps
- 10 overhead claps
- 10 lunges (1/2 each leg)
Station 4 is the filet mignon. Lean steak with the right portion control. Choices continue to get better. Station 4 are the same exercises as station 2 but with the correct form. Complete the exercises OYO. When the 6 is done, move to Thang 2.
Station 4 – The Filet Mignon
- 10 burpees
- 10 monkey humpers
- 10 derkins
- 10 bobby hurleys
- 10 grady corns
Thang 2: – 5 min
At that point explain to the group that they have a choice. Which station are they going to eat from? Let them choose their station. When they get to the end, tell them to recycle back to the top until they are told to stop. Go for 5 minutes.
Thang 3: – 5 min
Based on their most recent food choice, this dictates their king. If they ate the filet, they think their king can slack so go to station 1. The converse is true. If they made a bad queen choice, they try to out king their queen and go to station 4. Same principle applies for the triple cheeseburger and strip steak. 2 to 3 and 3 to 2. When they get to the end, tell them to recycle back to the top until they are told to stop. Go for 5 minutes.
Thang 4: – Go until Mary – Should be about 10 minutes
Only through accountability do we achieve our best selves and that is accomplished through others. Everyone goes to station 4. The Q will lead them through the exercises in cadence. Watch the 6 and make sure your cadence isn’t leaving anyone behind. Take a 10 count for PAX to catch their breath when you see they need a break.
Mary:
Side Straddle Hops- 20 IC
Freddie Mercuries- 15 IC
Big Boys- 10 IC
Plank Position until 06:00
Circle of Trust
CoT:
Last week the Q Source topic was the King which is our daily discipline of physically training our bodies. This week we focused on our Queen which is the daily discipline of what we put into our bodies. Although the King is very important for your overall health and preparedness for the unexpected, a man can’t stay fit through exercise alone. He must also determine the correct amount of food to take in to maintain his fitness. Fortunately and maybe a little unfortunately, food is much more accessible and plentiful than it was 100 years ago. In fact in 1870, 80% of the American population farmed for their food. Today only 2% of the population farms. It is easier than ever to be overweight based on the foods most readily available. In the chapter, Dredd talks about portion control and specifically calorie intake. Everyone’s a little different in terms of how they maintain their Queen, but he has found that if he consumes 2200 net calories (food – exercise) that he will be able to maintain his ideal weight. To help him with this, he shares his weight and his waist size with his shield lock daily. This helps him with the accountability that he needs to avoid the pogo 40 (cycling through gaining and losing 40 lbs). If he finds that he is gaining weight, he will cut back his food intake back to 1500 net calories which he says is a miserable place for him and the proper consequence to not let his weight slip.
Ended with a personal story from Sunshine of how he and his fiance are making a fast from sugar a spiritual discipline through the Lenten season. He shared another story of a woman who lost over 200 lbs only after treating the weight loss as a spiritual act of obedience to SkyQ over simply living a healthy lifestyle. Submitting to your Queen is about so much more than just being healthy, whether you are religious or not.
Ended in prayer for continued help for Burnt Ends, Squidward, and Atari.
Naked Man Moleskin
Gopher did an excellent job creating a workout that perfectly demonstrated and applied the Queen and the importance of balancing it with our King.