10 PAX appeared at WEP to enjoy the cooler weather with YHC on Q. Gave a brief disclaimer and a short message about how I plan (or don’t plan my workouts). A few things we learned today.

1. As Q, It’s not about you getting a great workout for yourself, it’s about leading the PAX through a workout that will benefit them. aka It’s not about you!!
2. A good full body workout includes upper body, lower body, abs and cardio. High reps are sometimes good for a workout but often lead to bad form.
3. The more simple the workout, the easier it is to write the Backblast.

The Thang

Mosey to the top of the hill, get to the stop sign and do 10 buprees, mosey back down the hill with butt kicks, high knees, and toy soldiers. Circle up in the parking lot for COP of:

25 x SSH
10 X Windmills
10 x IW
15 x Mountain climbers
10 x Peter Parkers
10 x Parker Peters
then hold for Right arm high, left arm high, honeymooner and six inches.

Explain Drillbits (mile markers around WEP) Plank at each bit until the 6 is finished
1st bit – 10 Merkins, 20 squats, 30 LBC’s, 40 SSH
2nd bit – 10 CDD’s, 20 Monkey Humpers, 30 flutter kicks, 40 SSH
3rd bit – 10 Merkins, 20 squats, 30 LBC’s, 40 SSH
4th bit – 10 CDD’s, 20 Monkey Humpers, 30 flutter kicks, 40 SSH
5th bit – 10 Merkins, 20 squats, 30 LBC’s, 40 Seal Jacks
6th bit – 10 CDD’s, 20 Monkey Humpers, 30 flutter kicks, 40 Plank Jacks

Mosey to the playground. 10 pullups, 20 Dips, 30 Hello Dolly. Rinse and Repeat.

Indian run the long way on the path back to the parking lot. Once there, lunge walk up the hill, do 10 burpees at the stop sign and run back down the hill for COT

Announcements – 1st F and 3rd F convergence this Friday, check the newsletter. 11-19 Soccer arms, Jacksonville GORUCK, Forging, do something. Christmas Party December 17th.

Prayers – Families, injured PAX, PAX dealing with issues at home, our country during the election. (nice take out by CSPAN)

Moleskin
1. Thanks to Double D for allowing me to get in front and lead this group today. Hope those that have not Q’ed a workout yet (Kielbasa, Training Wheels, Figaro) found this helpful and hopefully someone will put you on the schedule soon as I know that you guys will crush it when given the opportunity.
2. Can’t say enough about how important a backblast is. One of the cool things that I’ve found you can do is if you click on a F3 name you can see every backblast they’ve ever written. Great tool for newcomers if they remember who led the workout but can’t remember the exact name of an exercise or exercise sequence.
3. Yes, today’s workout was simple. Yes it makes for writing an easy Backblast. But I can tell each PAX today got a solid workout in. I know as men, sometimes we try to make our Weinkes more complicated/difficult than they need to be, when a simple yet efficient workout will also give the PAX a great workout. I also sometimes think we try to put too much into a 45 minute workout that we miss the point of the workout.
4. When its your turn to lead, do that. LEAD!! Understand the fitness levels of the PAX at that workout. When the Q says “modify as needed” that includes the Q modifying his Weinke to fit the PAX. Remember, it’s not about you, it’s about the PAX you lead that day.

Mic Drop…..Longshanks out