Good Lord ! For those out in the southwest corner of our region looking for a bootcamp option… I humbly ask that you join me for a full body 45 minute beatdown at Foxboro ! Friday, 6/9 0515!Bring your coupons and be ready to move around the AO a bit. I am looking forward to seeing my west side brothers to cap off the week! I made sure to secure the bag (aka Animal House) earlier this week. Who else will join us!? As always, music will be provided and banging! SYITG!…the Q Lineup for tomorrow is
Got to the AO around 0505. Minimal set up, so I took my time getting things out of my car and ready to go.
Five core principles, disclaimer, mission statement, and credo recited. Let’s get warm.
Tappy Taps IC x 10
5x each SSH-IC, Burpees, Plank Jacks IC, Shoulder Taps IC
4x each SSH-IC, Burpees, Plank Jacks IC, Shoulder Taps IC
3, 2, and finally 1 each of SSH-IC, Burpees, Plank Jacks IC, Shoulder Taps IC
Thang 1 – Slam Ball Toss
Grabbed the 15lb slam ball and did about a half mile loop Rebel Run style ball toss. We stopped about halfway through for 10 squats, on my down, to recalibrate and switch sides of the line.
Thang 2 – Chest Burn
Carry Coupon Around Path
Stop 1 – 25 CP / 20 Irkins
Stop 2 – 25 CP / 15 Irkins / 5 Dirkins
Stop 3 – 25 CP / 10 Irkins / 10 Dirkins
Stop 4 – 25 CP / 10 Irkins / 10 Dirkins
Stop 5 – 25 CP / 5 Irkins / 15 Dirkins
Stop 6 – 25 CP / 20 Dirkins
Thang 3 – Rope – Circuit
10 Curls, 10 Sumo Squats, 10 Tricep Extensions, 10 Coupon Big Boys
Crawl Bear up the hill / Bear Crawl down the hill
25 Jump Rope revolutions
Run back up and over the hill to starting point / coupons
Repeat with sets of 15 reps for each of the exercises.
Repeat with sets of 20 reps for each of the exercises.
45 Degree Flutter Kicks IC x 15
American Hammers IC x 15
Blockee Finish (about 10 blockees with the end of the song setting the pace)
Circle of Trust
Count – 4
Announcements – Thank you Animal House
Name-o-Rama – Sir Mix A Lot, StandUp, Animal House, Bean Counter
AAR – Appreciate the feedback boys!
I thanked the men for choosing to show up today. Sir Mix-a-Lot made a comment about the exercises selected and how there was no where to hide. That led directly into my CoT which focused on the beauty of the small group. We say it every morning; “Plant, Grow, and Serve SMALL workout groups for men, for the invigoration of male community leadership”. I know plenty of PAX who get a little upset when they see small attendance numbers for their Q’s, but personally, I love it. You have more of an ability to directly impact each PAX workout. As a Q there is a certain level of responsibility to ensure the PAX following your lead are being ‘taken care of’. Making sure we are sticking together…leaving no man behind, etc. It is easy to do that with a small group. Don’t get me wrong, there is a certain rush that comes with leading 20-30 PAX too. But the smaller group allows for more one on one mumblechatter. More attention. No where to hide! So going in to this morning, I was very excited for to lead this Q. Especially when I saw the group we had lined up for today. Don’t get caught up in the numbers. Relish these moments to LEAD.
Naked Man Moleskin
AOVQ! It was great to get out to the Fox! Last week I spent 4 posts over at Dark Tower. This week, my plan was to show the West side a little love. I will probably be back to mostly OP/TW next week but my thought was to get out a little bit away from ‘home’ this summer. So many great options in our amazing region.
Sidenote – Snoop-a-Loop Qing at OP holding down the fort. Then SpiritFingers, 2 Hand Touch, and myself Qing out at the west AO’s. Outpost ‘regulars’ representing this morning!
Always honored to lead! – BC