YHC waited patiently in the Veteran’s Parking lot thinking this may be a party of one and Omaha over to #TheFort to join the hype train down the street. Needless to say, 3 min before the opening bell, Boss Hogg rolls up with 1 FNG (later to be named OTG – Oscar the Grouch) and 2nd time poster Osgood. Also an interesting fact for those reading this, YHC knows this clown car on a personal level so let’s just say things got interesting in a good way (i.e. lots of mumble chatter throughout)!
A full disclaimer was given, with heavy emphasis on “modify as needed”. We also spent a solid minute or so on the 5 core principals. Given that this is Millstone, we did a quick inventory on ailments so YHC could modify and adjust…which we did!
Started with a short #Slowsey down and across the street where the parking lot with the wall, with nails sticking out of it, was located. Circled up for some warmup which consisted of:
- SSH x50 (yes, this is still a workout and YHC adjusted for the PAX who attended)
- Low slow squats x15
- Overhead claps x15
- Imperial and hillbilly walkers x15 each
- LBC x20
- Flutters x20
- Stretched, stretched and stretched!
- Stretched arms, back, shoulders, quads, hamstrings
- Superman and pulled the rip cord
Next we ran up the short path to where the smaller walls were at for the following:
- 20 steps ups on the wall – each leg – with 1 squat after 1 step up set
- 10 count
- 20 derkins or 20 lunges (each leg) – when the 20 derkins were completed, we switched over to 10 lunges to stay moving and together
- 10 count
- 20 flutters
- Rinse and repeat
On our journey over to WEP, yes, we went to WEP to hang out for a Bobber VQ b/c why not and supporting VQ brothers is what we should do, YHC decided that we’d #Slowsey over but that 1/2 way through, we’d do 20 lunges walks (YHC also knew that other #HIM would be there like Backdraft, co-Q, Slash, DOAH, Esso…not listing them all so go read that backblast if you’re interested, but they had a great group!). After another 40 yards or so, we’d do 20 walking overhead claps. As we approached The Fort crew, they were already knee deep doing a Dora 1-2-3 with cinderblocks in the wet gross Beacon burnt hotdog infested WEP grass (if you don’t know what this is, I’d recommend getting with Gears and getting yourself on the Slacklife, 2nd F channel #CrabCakesShoutOut) we felt it would be fun to join them…because what else would we do, just watch!
Rather than bother them and disrupt their mojo with their blocks, we joined the party and partnered up for what was already in progress, minus the blocks b/c we were sure they didn’t want to share. We were in for about 10 min before we pulled the plug but this was a planned drive by. Squats, overhead presses, running up and down the hill…about 10 min of that along with some words of encouragement, a few “hello, what are you guys doing here”, and some high fives.
Since the Millstone crew needed to get back in the direction of COT, YHC took them to the playground for some Dora Mary (yes, that’s a thing too). We changed partners and did the following:
- 100 American hammers
- 200 flutters
- 150 LBCs (we were running low on time)
- Partner 1 did the exercise at one end of the playground, partner 2 ran to the other side of the playground and back and picked up the count where partner 1 stopped
Mosey back to COT with a few walking 10 counts on the way back.
Name-o-rama, FNG naming (OTG if you missed that in the beginning), announcements and prayer requests. Boss Hogg took us out in prayer.
Note to anyone reading this, this AO is very much “play by ear” all dependent upon who shows up. Today, YHC knew the PAX (even the FNG’s) abilities and ailments very well so we adjusted to the PAX as opposed to do what YHC wants. While the weinke stayed pretty true to plan since there were multiple exercises depending on ailments, YHC still made some minor adjustments – up and down. Knowing when to modify is important for the PAX, but when you have IR or even new’ish PAX, or even Cotter’s, modifying as the Q for them is equally important. We know how important F3 is for all of us and getting them to come back out for 1st F and 2nd F is what the magnet and glue is all about.
A couple more lessons learned if you’re asked to Q, want to come support this AO from a 2nd F lens, or are interested to visit from a Cotter, IR or new’ish PAX perspective:
- Always modify if something doesn’t feel right
- Where a rucksack if you’re here to support and you want to push yourself
- Bring a FNG or a Cotter who keeps saying “I can’t do what you guys do” – this is a great place to start
- As a Q, plan to change, adjust, Omaha as needed by taking an inventory of ailments at the beginning of the workout and paying attention to the PAX during
- This is a 2nd F heavy AO so showing them that F3 is more than a workout, that’s part fun we all get to have!!
- YHC is always looking for feedback or ideas, so reach out to me (good or bad!)
Shady out!