10/29/2021 - The Complex - “Do you want to build a snowman?”
AO: The Complex
When: 10/29/2021
PAX:
Number of Pax: 23
Pax Names: Ann Arbor, Backdraft, Chachki, Columbus, Dumpster Fire, Flush, Goldmember, HH Gregg, hot box, Leuben, Long Story, Magellan, Malort, Marla Hooch, Mom's Group, Nair, Olaf, Room Service, Shandy, Snots, Sparky, Spork, Webelos,
DR Names:
Number of FNGS: 0
FNG Names: N/A
QIC: Olaf
Introduction
Do you want to build a snowman? “NO!” That’s too easy!
We don’t get up for easy. We get up to Cusack, curl, squat and sit in wet parking lots to get stronger and “more better.”
Warm-O-Rama
Motivators from 5
Tappy Taps – 13 (in cadence)
Imperial Walkers – 12 (in cadence)
Arm circles forward and backward – 12 each way (in cadence)
The Thang
Thang 1 – Farmers Carry (Two Rounds)
South end of lot with coupons
Partner up
One partner carries two coupons while other partner lunges, side shuffles, bear crawls, side shuffles and Bernie Sanders to other parking lot island
Thang 2 – Station Work
4 stations with two exercises at each focusing on a specific muscle area (Cusack from station to station) and hold Cusack/curls for the 6
Station 1 – derkins and merkins
Station 2 – air squats and coupon squats
Station 3 – coupon dips and skull crushers
Station 4 – bent-over rows and shoulder press
First set 15, then 20
In-between, Cusack back to station 1 from station 4
Curls in Cadence
Thang 3 – team relay sprints
Quick count off into 1, 2, 3 and 4 – 1s and 3s against 2s and 4s – two light poles apart
While waiting, do SSH
Winner – 10 SSHs
Loser – 5 burpees
Circle Up – merkin ring of fire (2 reps), american hammers (in cadence to 15), LBCs (in cadence to 10) and 10 seconds of stargazers
Circle of Trust
The topic was supposed to be “How do you want your kids to think of you?”
It devolved into a brief speech on four character traits that I have seen from the HIMs since joining F3 in June: Accountability, Appreciation, Inspiration and Devotion/Commitment.
We can teach these character traits to our kids, but are we displaying those character traits in our daily lives? How do we show the next generation we are holding ourselves accountable? Are we letting people know we appreciate them? Are we finding people/causes to be inspired by and inspiring others to do the same? Finally, are we demonstrating devotion or commitment to a cause?
In the 4 months YHC has been a part of F3, I have seen all of these traits from the HIMs around me.
Prayers for C-Bus’ stepmom and Webelos’ cousin.
Naked Man Moleskin
First, I want to give a big shout out to Sparky for having the 6.
Second, thanks to Webelos, Long Story, Dumpster Fire and Marla Hooch for encouragement.
Third, leading a workout was an inspiring, exciting and nerve-racking experience. I enjoyed every minute of it from setting up this morning, to welcoming the PAX as they strolled in, to instructing and then delivering the CoT at the end.
I know there are finer points of leading that I will develop with more experience, and I appreciate the AAR pointers from all who cared to share.
I would like to incorporate some distance running into my next Q, since I know that is what I need to work on.