AO: The Wood
When: 11/30/2022
Number of Pax: 20
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Picasso
Introduction
This Wednesday wasn’t the coldest day yet of the year but with a strong wind gusts it certainly felt like it. There was snow and rain in the forecast as well. I had two good friends at the BC that both reached out b4 the bd to question if it was a good idea to visit Mt. Wood. On Tuesday night I decided to make two plans so I would be prepared for making a quick change in plans to keep all MEN safe. I was also worried about one person’s knee at the beatdown so that also influenced my plan. I led Dilly Dilly and Flo on the 3 mile EC loop that I regularly run before beat downs at the wood. I didn’t help me a whole ton before the Q, a leadership role for others, that I led Dilly and Flo in the wrong direction. lol…. I missed a turn. Flo said, in a half-hearted jokingly sort of manner, “I was going to kill you.” This started my audible plan. During the EC Run, I was feeling the grass, checking for Ice, asking Dilly if he would take MEN on the hill, etc…. I did decide that I was going to do my initial plan and lead a hill beatdown. Missing a turn, running an extra quarter, made me pivot back to my parking lot, “I cannot use the Hill” mentality. I had a weird juxtaposition in mentality of what I wanted to do as a person who should be prepared to lead others and the role of the Q on the EC run as well. As soon as I got our group of three in the direction to head back to the wood I wanted to take off and set up. What kind of leader would do that? I decided it didn’t matter if my set up wasn’t complete as long as we got back by 5:15. I decided it mattered more that the MEN I was with found their way and had someone to ensure that this happened. To make this happen. We ended up running at 8:30 Pace, which inspired Flo to say what he said. I began WoR outside of circle because I was still scrambling to make sure things were set. I put my Movement Q/Cue cards in the center of the WoR circle with me b/c I didn’t have time to place them. Not the best way to start. It did inspire how I started CoT. I said, it felt like I had an Audible to my Audible today. I also think I have done an EC run every morning with Dilly. I have asked him if he wanted me to choose a path a few times…. as a mess around.
Warm-O-Rama
Shoulder Stretch 10 count left 10 count right
Abe Vigodas x 10
Good Mornings / Good Nights
Begin Arm Circuit. – MEN put arms out horizontally in the air until Recover is called.
Thai Fighters (Arm Circles with a Calf Stretch – 10 forward/10 back – switching calves in between)
Seal Claps/Overhead Claps/Grady Corns/Moroccan Night Club’s/Pretzel Shoulder Taps (Forgot those) 10x for all in Cadence. “Recover”
SSH x 10 in Cadence / AMRAP SSH in Cadence w/out count for instruction. I brought Counting back after instruction so we would end in Cadence. MEN were instructed on how to dance moves and movements for the “Cha Cha Slide – F3 style which meant in Plank Position.
Motivators from 5 so Site Q could pull up song.
Slides to left and right were just side movements in plank. “To the back now y’all” was to follow left leg and left arm back and then center yourself if you slide to the left. “Everybody Clap your Hands” was Plank Jacks. etc. etc. (Still sort of tweaking this) This would not have been done if we were going to the Hill. The Cha Cha Plank Slide could have also been viewed as Thang 1.
The Thang
2 Down and backs. 1 short – 1 long
the Short – 11’s / Blockees and Ranger Merkins (Chest and Shoulders)
the Long – Reverse lunge walk to the second light – (the turn around for 11s it was about 25 yards) and Bernie Sanders to the end of the parking lot. Hold Squat till 6. Once all MEN were in Squat we were in our ready position. We did 20 Smurf Jacks in Cadence. Rinse and Repeat back. (Legs)
Began Mary (This was the second opportunity I got to lead other men with a challenge happening I love to make it part of the beat down in some way so that it is not an isolated thing.
Betty Crocker Challenged someone on Team Vixen to a low plank. Two others got involved with the low plank challenge so to honor Mary we circled up with options focusing on the muscle groups we were already using.
Site Q, Cue’d up Moby’s Flowers where MEN could either come into the Circle and Hold Low Plank if they wished to be part of the Challenge or could go up and down with Moby’s Flower in High and Low Planks or Could work legs again and could do a partial squat for Flower Up and a Low Squat for Flower Down. The MEN all worked whichever exercise for the duration of the song and, fortunately the challenge wrapped up at the end of the song. Regardless of challenge Time Frame the song was over at 5:58 and then We did Happy Camper’s, Boat’s and Canoe’s Until 6
Circle of Trust
I like to cut the grass. It is a fairly easy and quick task to do and you can “reap the fruits of your labor” almost very quickly. It takes me about 45 minutes to cut the grass in my yard. It is about the same time as a boot camp. I also like F3 considerably. You put in the 45 and feel pretty good about yourself also for doing so. Certainly landscaping isn’t just about the grass and fitness goals and physical health in general cannot be accomplished in only 45 minutes.
When we leave the gloom at 6… 6:15…. Most of the things that are personally important haven’t even begun. Kids haven’t gotten up, M’s aren’t happy with just the little goals we have accomplished, careers have not begun to take shape. Our day is just beginning and we probably will only become a little bit closer to who we are supposed to be in a day. We cannot accomplish greatness and we cannot be great for others in only a day because life is more about how these little things effect the bigger picture. Life is more of a distance race than a sprint. We have to be deliberate and patient in how we carry ourselves and plan for things that matter. Short term goals are good but we always have to stay focused on the bigger picture and the long range planning.
Naked Man Moleskin
Plan for the long range. It is more helpful to plan to do too much instead of having a plan that falls short.