AO: The Ridge
When: 05/10/2024
Number of Pax: 19
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Broomstick
Introduction
I targeted this date as Zimmer’s first as Site-Q. As his predecessor as Friday Site Q at The Ridge, I wanted to be the first to Q for him. As expected, he killed it.
Warm-O-Rama
Arm Circles OYO during introduction
Abe Vigodas x10
Learn To Fly x10
Willie Mays Hays x10
Michael Phelps x10
Imperial Walkers x10
Motivators from 7
The Thang
Thang 1: The Beast (w/ new exercises)
Cones at position 0, 25 yds, 50 yds, 75 yds (pace it out)
Starting at the first cone (position 0), do 6 reps of the exercise, run to 25 yd, do 6 reps of the exercise then back to starting position, run to 25 yd cone do 6 reps, back to baseline, etc (Suicides up and down the ladder)
Rounds
- Peter Parkers
- Bobby Hurley
- Carolina Dry Docks
- Monkey Humpers
- Diamond Merkins
- Copperhead Squats
- V-Ups
Total distance ran through 6 rounds (no one finished round 7):
6 rounds * = 50 + 100 + 150 + 100 + 50 = 450 yds per round x 6 rounds = 2,700 yds = 8,100 ft = 1.53 miles total
Thang 2: Ladybug Death Crawl – from position 0 to the 75 yd cone and back
- Teams of 4-5
- Team proceeds Indian Run style doing a bear crawl (or lunges if modification is needed).
- Last team member does 3 burpees then runs to front, tapping last team member on the shoulder on the way by. That team member does the 3 burpees.
Mary
LBCs x20
Heel Touches x20
Freddie Mercurys x15
Big Boys x15
American Hammers x15
Plank (High/Low/Arms To The Sky) until 6:00
Circle of Trust
- Do you need a plan? Well, of course – it depends. For me, an area I’m trying to grow in is being more decisive and more willing to act before I have a full plan in place.
- Why is this important? As time goes on and our society gets more complex, we have more choices. In many cases there are multiple tools to do the same job, dozens of apps you can use for any given situation, hundreds of places you can go or thousands of people you can connect with about whatever it is you are working on.
- It is in my nature to find the single best choice. My kid needs a bike? Time for a spreadsheet. Size, price, brand, brake style, number of speeds, all variables must be considered and optimized!
- But this pursuit of perfection takes a lot of time, especially with today’s complexity and access to information, and time is the most valuable commodity of them all.
- This also delays action, and in most cases, we’re acting – doing these things – for our benefit or the benefit of others. Therefore, delaying acting also delays benefit.
- I used to make a rule that I wouldn’t sign up to Q unless I had my entire workout written down, including WOR, Mary and my COT. Result – I didn’t Q as often.
- Now, when I take that first step – I just get started – by signing up for a Q – it helps me make the other choices I need to make more efficiently.
- Think about whether there’s a decision you need to make that you’re over-analyzing. Is the time you’re spending analyzing your choices worth it?
- A former supervisor said something to me that has been impactful, and I’ll leave you with it – “start simple, simply start”.
Naked Man Moleskin
Great job by everyone today. Especially Morticia for battling through the unexpected and The Worm for pushing hard today. Shout out to Zimmer for excellent Site Q support and Den Mother for bringing TRFC.
Mark your calendars for International Spreadsheet Day, October 17th. Every year. Really – it’s thing!