06/18/2021 - The Complex - June 18 2021-Long Story VQ-Rainy day “swim”
AO: The Complex
When: 06/18/2021
PAX:
Number of Pax: 16
Pax Names: Catfish Hunter, Chachki, Columbus, Corningstone, Flush, Long Story, Mom's Group, Nair, Olaf, Oompa Loompa, Skilling, Spork, Tang, Timber, Webelos,
DR Names:
Number of FNGS: 1
FNG Names: Olaf
QIC: Long Story
Introduction
(Hacksaw in attendance, non FNG not added to DB)
VQ! Felt prepared enough (in hindsight should of prepped more!!). And its raining w/ lightening…my first ever “during storm” post in 6 months since being an FNG to add to the fun.
Luckily construction is done on the pavilion at TC, lets go!
Warm-O-Rama
Warmup-
-Abe Vigodas-10 in cadence
-Tappy Taps-10 in cadence
-Arm circles-20 in cadence
-Tri stretch
-Across shoulder stretch
-calf stretch
Decent counting, however each stretch felt rushed…will get better….
The Thang
Thang 1-
2 run as a “group” around the trail ring.
3 stations-
1. At the T-Freestyle plank. 20 arms
2. At the turn-Streamline jump squats-20
3. Edge of lot-20 count flutter kicks
Thang 2-
DORA-partner up
100 Shoulder press
100 Skull crushers
200 Chest Press
200 Curl
200 Coupon squat
Mary-20 flutter kicks (counted wrong, thanks to PAX for assist). 16 American Hammers (for the count of PAX at the Q 🙂
Circle of Trust
When we express gratitude and appreciation and receive the same, our brain releases dopamine and serotonin,
and they make us feel ‘good’. They enhance our mood immediately, making us feel happy from the inside.
Overall msg above. Was reminded of this from coworkers and maybe I am not expressing my gratitude and appreciation enough to people that matter in my life….reminder to PAX to do the same.
Thank you to Webelos for getting me out and to all PAX at the Q.
Naked Man Moleskin
I shocked everyone with so much running :). Many were not happy, but we made it thru and are stronger for it (I hope).
Counting and prep was ok, always can be better and will make a point of improvement…
COT-Delivering a good COT after a beat down is hard!!! Was still winded and skipped points I wanted to make, but got the overall message out.
Prayers needs to get better over time as I develop something that is more natural to me.