01/23/2021 - Dark Tower - Keep Moving – Moseys & EMOMs
AO: Dark Tower
When: 01/23/2021
PAX:
Number of Pax: 9
Pax Names: Aladdin, Bongo, Curds, Dingo, Ebeneezer, Harbaugh, Moonlight, Snart, Townie,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Ebeneezer
Introduction
Leave the coupons at home, they’ll just slow you down. PreBlast was a full disclosure we were gonna Mosey for 5 minutes and then do some cardio EMOMs (every minute on the minute) for four circuits — with a solid and proper stretch to close it out. Also noted I was gonna really focus on the AAR once this one was done.
Gave the F3 introduction and got moving …
Warm-O-Rama
Pooh Bears 10 (in cadence)
Hip openers 10 (in cadence)
Grady Corns 10 (in cadence)
The Thang
- Exercises completed:
-
- 5 min Mosey (approx.. ½ mile) to covered bridge
- 5 min EMOM
- 9 Merkin / 6 pullup / 3 burpee
- 5 min Mosey (approx.. ½ mile) to pavilion
- 5 min EMOM
- 9 tap squat / 6 step-up / 3 burpee
- 5 min Mosey (approx.. ½ mile) to carillon
- 5 min EMOM
- 9 American Hammer / 6 V-Up / 3 burpee
- 5 min Mosey (approx.. ½ mile) to Jackson St. amphitheater
- 5 min EMOM
- 9 dip / 6 Derkin / 3 burpee
- Head-to-Toe Stretch Routine
Circle of Trust
Sometimes the military has good ideas – Training Circular 25-20 (A Leader’s Guide to After-Action Reviews (Department of the Army, 1993)) is one such example. An after-action review (AAR) is a discussion of an event, focused on performance standards, that enables participants to discover for themselves what happened, why it happened, and how to sustain strengths and improve on weaknesses. It is a tool to be used to get maximum benefit from every mission or task. It can be formal or informal.
It can be used for us within F3 ITG, and it can be used at work or home. Personally, I’ve been using the informal AAR approach with my M lately, as she returned to work and I’ve been stepping up to fill the areas that I took for granted that she always filled. Helpful to us both, as we find the right allocation of the Who does the What. Give it a shot – doesn’t have to be formal, and can be simple conversation …
Prayer: prayer for the PAX with YHC today!
Naked Man Moleskin
0545 – YHC arrived at Dark Tower for some EC with Curds (YHC needs to improve the run game, so run with better runners, right?). Really appreciate the pace and distance, as both pushed some mental limits I had placed and now moved, although Curds was likely only in 2nd gear! Curds, many thanks for the “mercy shoe-tying” – he probably didn’t really need to, but gave me a nice breather!
0630 – time to warmup (it’s damn chilly this am ~ 6-9 degrees). YHC has to lead off with Pooh Bears (Up, Down, Touch the Ground…and finally got a cadence to go with them). Finished warmups, brief workout debrief, and we were off to Mosey – 4 destinations about ½ mile apart with 5 minute EMOMs at each stop.
Moonlight can move – everyone knows Bongo, Curds and Harbaugh can move, but I was chasing those 4 all morning. Dingo has a solid mumblechatter game, and always enjoy posting with that fine HIM. Likewise, great to post with Townie, who was one of the first HIMs I got to know better as I began coming out just over year ago. Also really appreciated some chatter time on Moseys with Snart – look forward to posting with you more often.
0720 – stretch time! Top-to-Bottom stretch (something we tend to overlook, but critical – glad we got 10 solid minutes of stretching in). I multi-tasked the CoT into the stretch, because I wasn’t gonna short the stretchy-time.
0730 – NoR and picture time. Didn’t yet mention Aladdin above, but every post with that true HIM is like a Magic Carpet Ride! Many, many thanks – for being Rockstar siteQ and for generally elevating F3 wherever he goes … Woo Woo Woo!!!
TIME WAITS FOR NO MAN: The chill was no longer noticeable after about first 10 minutes, and everyone crushed the EMOMs – plus, the gaps from gazelle to 6 was not significant (great when that happens). Thanks to all!
<OUT HERE>