WARMUP: Jog over to short wall for some of the basic opening warmup exercises, including: SSH, Hillbillies, Imperials, Windmills and Step-ups
THE THANG: Over the years, I've gotten a little complacent when it comes to Qing a workout. Frankly, I've lost sight of the true honor and responsibility it represents and therefore, the leadership respect it should be treated with. As I perform both a self-assessment and others-assessment, I see I am not the only one. I'm guilty and, I'm not here to judge. I am here to say, come with me as we step into a new space where we treat this unique opportunity the way it should be treated. On a given morning, you have the opportunity to lead 1-10+ other men who woke up in the 4 o'clock hour to spend 45+mins with you and challenge themselves a little or hopefully, a lot, as they pursue acceleration. Why would I ever treat that opportunity with anything less than the respect it deserves? That would be a slap in the face to F3 Nation and to every man who shows up in that parking lot.
A member of my Shieldlock asked if one of us could sub in as Mammon was pulling him DR. Without regard to my calendar (any number of things on there would have said to not take the Q), I said yes, put me in coach. Mind you, I'm coming off just completing a modified MURPH consisting of core and leg exercises due to my shoulders not cooperating. As I sit at my kids' swim meet last night, I was thinking about my Q the following morning (today) and figured I had done this enough times, I'd be fine winging it. After all, just run around, do some squats, maybe a few hills and mary, then boom, 0600 and we're back at COT. That's all, right?
WRONG…I wasn't going to disrespect the PAX or F3 Nation that way. Knowing I couldn't call any exercises involving my shoulders, I got to come up with a plan, quickly. So I set the alarm 25mins earlier so that I could write down the Weinke because if I don't write down notes, it'll be garbage. There it is, a little discipline to ensure that my fellow PAX were treated with a proper workout and hopefully, they found it to be as much. So, after the warmup, here was the rest:
Run up Main St to the newish community parking lot
Side lunge from one end to to the other then side lunge it back
Modified Capt Thor: 1 BBSU : 4 Flutters I/C (We performed up to 5 BBSU & 20 Flutters I/C)
Run to the end of the horseshoe drive at First Presbyterian Church
PAX performs squats while 2 PAX at a time run up and around to the other end of the horseshoe. Complete this until all PAX make their way to the other end.
Now, in the same fashion, PAX performs calf raises while 2 PAX run back to the start.
Upon completion, PAX run to the oh-so-smooth parking lot of First Baptist (I know, another Church…crazy)
Lunge walk to the end of the parking lot and complete 25 LBC's at each light pole on the left side.
Upon completion, complete another round and a half of the modified Capt Thor.
Run it all the way back to COT.
I love you too much to wing it.
MARY: See above
ANNOUNCEMENTS: Yes
COT: 5th Core Principle