04/28/2023 - Foxboro - Be Ready to Move

AO: Foxboro

When: 04/28/2023

PAX:

Number of Pax: 8

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Sir Mix-A-Lot


Introduction

Preblast – “Come ready to move; you might want to stretch a bit before 5:15. Bring your coupon. Do you really need to know anything else? HC below!”

This Q spot sat unclaimed for too long earlier this week, so I decided to grab it.

Arrived at the AO a little before 5am to finalize plans and get my mind right. Placed some cones across the tennis court, and I returned to the parking lot to greet pax as they arrived.

When the clock hit 5:15 the Core Principles were shared and the Disclaimer was given.

Let’s get to work!

Warm-O-Rama

We started running along the outside sidewalk around the AO towards the playground, with stops along the way for some warm-up exercises.

  • Imperial Walkers
  • Good Mornings
  • Arm Circles

The Thang

Thang 1: Playground Reps

Partner up! Partner 1 starts doing IRKINS under the pavilion while Partner 2 does as many PULL-UPS as they can on the playground. Switch roles. Repeat so each partner does pull-ups twice, then start a mosey together down to the middle school parking lot.

Thang 2: Balboas and Bear Crawls

Lineup along the curb of the parking lot. Start doing ROCKY BALBOAS. First person in line does a BEAR CRAWL to the end of the line. Resume doing Rocky Balboas. Continue this pattern until everyone bear crawls twice. Mosey as a group to the tennis courts

Thang 3: The Beast

On the tennis courts. Six sets of exercises of six reps and six stops along the way. When you reach the end, turn around and sprint back to the start. Hold plank for the six – we start each round together.

  • Squats (Lunge Walk between cones)
  • Side Straddle Hops (Side Shuffle between cones)
  • Big Boys (Bernie Sanders between cones)
  • Carolina Dry Docks (Side Shuffle between cones)
  • Plank Jacks (Mosey between cones)
  • Burpees (Mosey between cones)

Thang 4: Coupon Work

  • Curls – 25
  • LBCs – 25
  • Overhead Press – 25
  • LBCs – 25
  • Bent Over Rows – 25
  • LBCs – 25
  • Chest Press – 25
  • LBCs – 25

6:00 am. Recover. Recover.

Circle of Trust

I had nothing to say this morning. This was unusual for me when it comes to CoTs. Spent a lot of time this week reflecting, and even used the drive this morning to think of something, but nothing came to mind. So I encouraged the guys to embrace the silence for a moment. Take a moment to be still. Think about what awaits you today. The stuff you want to do. The stuff you need to do. The stuff you’ve been putting off all week and now Friday is here. Get your mind right. Let the silence do the talking.

F3 is not a religious organization, but I invited the pax to close in prayer with me if they wanted to.

Naked Man Moleskin

Since we started Warm-O-Rama with a run around the AO, I forgot to get a count before we left. We took a moment at our first stop to get a count. Safety is important.

Shoutout to Shameless Plug for the Site Q work, and for his humility to ask for help with his Site Q duties afterwards so he could learn how to do everything effectively.

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