AO: Three Rivers
When: 02/21/2023
Number of Pax: 9
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Chum Bucket
Introduction
It’s Fat Tuesday, and I like to eat (remember you can’t out-King your Queen though), so I was ready to Q up a good beatdown, which I knew it would be because it was a 5-putt design. The QSource WoW this week was on The King – the daily discipline of physically training the body. The goal for this workout is to show how by putting his body into motion on a daily basis, one can gradually and consistently accelerate his fitness in order to result in Preparedness.
Got to the AO around 4:45 to set-up. Just needed 4 cones, set-up about 20 yards apart, and found a good 1/4-mile loop to run.
Warm-O-Rama
Jog in place while going over the introduction and disclaimer.
SSH OYO while going over the mission, core principles, and credo.
Warm up stretches IC x 10 (Good mornings, Abe Vigodas, Imperial walkers, TIE fighters)
Mosey the 1/4-mile route around the parking lot while I explained the workout.
The Thang
The goal is to complete 7 rounds (or days), which symbolize the 7 days of the week. Gradually and consistently we will increase reps each round/day to symbolize acceleration of your King. Day 1 will be 1 rep of the following 4 exercises. Each day, you will add one rep until day 7 (i.e. day 7 will have 7 reps of each of the 4 exercises). Between each round/day, run 1/4-mile.
Cones are set-up 20 yards apart, and you bear crawl between each cone.
1st cone: Perform burpees
2nd cone: Perform merkins
3rd cone: Perform big boys
4th cone: Perform air squats
If you finish all 7 days/rounds with time to spare, pick up other PAX and help them finish. For Mary, all 9 PAX completed day/round 7 together.
Circle of Trust
QSource defines the King as the daily discipline of physically training the body. As preparedness requires him to be ready for the unexpected (not just get ready for the unexpected), the HIM will focus on gradually but consistently accelerating his fitness level rather than just merely staying in shape.
Today, by choosing to keep starting the next round (the next day) we were shown that we can keep accelerating and achieving more than we had previously accomplished.
What is true for all men seeking to accelerate is that it works much better as a group than as a singleton. Together we spur one another on to places we would never reach alone. If you want to learn how to run faster, just find a faster man and chase him until you catch him.
I recall during reindeer games wanting to run a half marathon, but I have never done it before…not even close. My previous long run had been 8 miles. I decided to team up with Bob Villa and Foreclosure and basically try to keep up with them, or “chase” them to completion…it was difficult, but that is how we prepare for the unexpected, by continuing to push and challenge ourselves to do hard things. When I started my F3 journey last year, I was only posting 2-3 times a week and was generally at the back of the pack. Now through gradual and consistent posting, I have accelerated to daily workouts….and maybe sometimes I can push to the front. There’s still a ton of faster men in this group to try to catch!
Naked Man Moleskin
Thanks to 5-Putt for creating this workout….it was a great design!
Thanks Foreclosure for being my 6…and coming along with me for paczkis after the workout.
Great to see Six Sheets back in the gloom again today! Keep accelerating!
I’m also glad I didn’t mess up the 3Rivers chant at the end.