06/13/2020 - The Ridge - Green Diamond Tryout
AO: The Ridge
When: 06/13/2020
PAX:
Number of Pax: 8
Pax Names: 5-Putt, Bailout, Blowout, Onesie, Penalty Box, Tourniquet, Z Pak,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Breakaway
Introduction
The Green Diamond – is focused on speed and strength. I tried to balance the work out between body parts on the coupon and bodyweight exercises. We worked on speed between hill sprints and pavement sprints. This Q’s main focus was continuing to prep for Iron Pax in August. We had a beautiful day with a great group of HIMs.
Had the normal disclaimer at the beginning and discuss the big picture of the workout.
Warm-O-Rama
Started with Abe Vigodas , Tappy Taps, Arm Circles on alternating single leg, and then Imperial walkers. Mosey Lap…
The Thang
Thang #1
Started with regular motivators (7)
lap
Coupon Motivators (7) – press, squat, curl, dead lift
lap
Body Weight Exercise Motivators (7) merkins, big boys sit us, Bonnie Blair
run to equipment
Chinups 2 sets max
run to the hill
Thang #2
12 Walter Payton uphill sprints with a rabbit and challenger – winner then challenges -(makes hills entertaining)
Body exercise motivators (7) merkins big boys Bonnie Blair’s
3 Walter Paytons
run to Parking lot for
Thang #3 Herb Brooks Sprints
35 yard sprint- another 35 yard sprint – 70 yard sprint walk to next 40yard sprint, another 40 yard sprint, 80 yard sprint (rinse and repeat 3X)
Back to the flag
Stretching to work the hamstrings – 5 different stretching exercises
Mary
American Hammers, Box Cutters, Swimmers, Lbcs, Annies
Circle of Trust
Announcements
Countarama
Namarama
Message – “Discerning the Times “as a Leader
As we walk though these unusual times together, I shared some of my thoughts concerning leading my family. I stated that this is time to look in the mirror to assess ourselves and focus on what we can do to learn from these times. I have had many conversations with my wife and 3 boys about our perspective and response to this environment. As I have questioned and listened to the many voices around, I have thought through our situation. As I took my daily time in the word this week, I had a scripture from Jeremiah jump out at me.
“This is what the Lord says: “Let not the wise boast of their wisdom or the strong boast of their strength or the rich boast of their riches,” “but let the one who boasts boast about this: that they have the understanding to know me, that I am the Lord, who exercises kindness, justice and righteousness on earth, for in these I delight,” declares the Lord.”
Jeremiah 9:23-24 NIV
What jumped out at me is we are living in a time that wants justice. Justice is important but we also need righteousness and Kindness. Kindness in this situation is so important. One way for all of us to grow in our ability to be kind is to reflect on God’s kindness to us.
Mother Teresa said “If you want to change the world go home and love your family”. Our influence in our own family can help make a difference in our sphere of influence.
We then prayed for Wet Wipe and Ray Banks (Ray is recovering from a stroke) I prayed that God would give us men kindness through these difficult times. Amen
Naked Man Moleskin
The workout this morning flowed relatively well. In hindsight,I need to keep focus on the minor details in leading the workout. I started really getting focused on doing the workout and did not lead as well as I would have liked. Again, I believe this type of workout will help prepare each HIM for the iron pax. It is a balanced workout from a body part point of view. The hamstrings were worked quite a bit, but I think this will help the overall fitness of the HIM.
I would like to encourage Z Pak. He was out for his 3rd post. Although this workout was difficult for him, he modified and worked through it. I let him know that at the beginning ( a little over a year ago) that I could only post once a week for the first month because I need the recovery time. One of the many things that I appreciate about F3 is covering the 6. Tourniquet has done a great job in his leadership at The Ridge. I appreciate all his efforts in covering my Q. “Thank You”