- QIC: Beacon
- When: 01/13/2018
- Pax: Beacon, Bridgegate, Caddy Shack, Hasselhoff, Lugnut, Magnum, Quickbooks, Skate or Die, Spark Plug, Spitz
- Posted In: Footloose, The Fort
Thankful for the men that posted this morning, particularly those that faced challenges or just didn’t feel up to it as they went to bed last night. I wasn’t sure how many would show, with temps dropping into the 30’s after a somewhat “warm” week. T-Claps to Spitz, who put in a couple of miles with a pre-run prior to #Footloose.
The Thang
With disclosures shared, we moseyed to the side (basketball) lot for warm-up, although some claim it was coldest spot at the AO due to wind.
SSH x 15
Imperial Walker x 15
Low Slow Squat x 15
Arm Circles Sequence (Tiny Circles Forward x 10 , Tiny Circles Backward x 10, Big Circles Forward x 10)
Monkey Humpers x 10
Plank Sequence
21’s – This is a GREAT exercise. It gets everyone on the same page, focused on what we are doing and what we came out to do. Straight from http://f3nation.com/exercises/ : In unison PAX does 2-count side straddle hop and counts reps 1-5 out load. Reps 6-21 are all mental and everyone must stop together at 21. If anyone stops early or goes over Q has PAX perform penalty workout of Q’s choice.
Since we are overachievers, we did these as 4-count. First try, resulted in “penalty” of 5 Burpees OYO. The second set resulted in a flawless finish by the PAX, aided by Spitz’s “STOP” at the end of 21 reps.
Mosey to small lot, beside football field, to see if we could find a spot with a little more wind.
A moderate version of 35’s, 25’s was the same concept but with fewer reps. Complete the exercise at each corner with 25 reps, next round is 20, and so on, until final set is 5 reps.
Carolina Dry Dock
Lunge
LBC
Mountain Climber
This took a while longer than I expected and I was going to audible the last set (of 5), but the PAX was having none of it! I appreciate everyone wanting to complete the rotation and see the set through to the end.
Mosey to benches. Wall sit to wait on the six.
Six in and we hit the parking/lane dividers.
Run up 2 cones, shuffle, up 2 cones , shuffle to the end.
Turn around and side shuffle through each cone. (leg burner)
COT
Moleskin
Lots of good mumblechatter this morning, but we were able to stay focused on why we climbed out of bed and came to a workout in 30-something degree weather….to get better. Hopefully, Spitz finds a nice place to take the M to celebrate 22 years. Congrats!
T-claps to Caddy Shack and Magnum for posting after what sounded like really tough, tiring weeks. T-claps to Skate or Die for encouraging and bringing out BridgeGate. And to BridgeGate for posting again. It doesn’t get easier, you get better.
Several PAX shared their “one word” for 2018 and I hope you all have yours. Kindness, we each have an opportunity to display this, but subconsciously choose another route, such as apathy. We should challenge ourselves to display kindness at every appropriate opportunity. Sustain, this is the time of year where everyone decides to make big, sweeping changes. The challenge lies in our ability to sustain those changes. Sticking with small, DAILY, changes is how you get there. Rome wasn’t built in a day. It didn’t crumble in a day either. Just win each day and you’ll get to your goal. Action, stop getting ready to get ready. Step toward whatever it is that you want to do and take action. Goals without action are just dreams.
#LeanIn. One thing for sure is that we will all face challenges. At work, at home, physical, mental, spiritual, financial, the list goes on and on. Be the man that leans into the challenge. Face it and take it on the same as you do a workout. Don’t shy away from it.
Prayers for all those that expressed them in COT and for those that were unspoken.
As always, I appreciate the opportunity to Q. I am humbled and strengthened by the support of the PAX. For Iron to Sharpen Iron, it must be strong.
See you in the Gloom.
Beacon