07/06/2021 - The Complex - Meta DORA
AO: The Complex
When: 07/06/2021
PAX:
Number of Pax: 10
Pax Names: Cousin Eddie, Muggsy, Nair, Poutine, Shandy, Skilling, Speaker City, Streisand, Turner, Vegan,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
A year ago, we did Motivators from 20. We won’t be doing that tomorrow. A month ago, I apparently passed a kidney stone during Run Club. I won’t be doing that tomorrow. Bring your coupon. HC in the thread and let’s see what we will be doing tomorrow.
The Scene: It was a muggy and buggy morning. I arrived a little before 5. Poutine was already getting in his EC run by Whalon Lake. Grabbed my chalk. Wrote out the Dora and checked the field conditions. Looks like it was going to be a great morning to sweat. As I walked back to the flags, I thought my eyes deceived me when I saw Vegan!? It had been months if not almost a year since he had been out in the gloom.
Welcome & Disclaimer
F3 is:
Free
Open to ALL men,
Peer led in a rotating fashion
Held outdoors rain or shine, heat or cold.
Ends in a Circle of Trust
I am not a professional. You are here of your own free will. I have no knowledge of any injuries or fitness considerations. It is your responsibility to be safe and modify exercises as needed. In cadence (IC) is the rhythm in between each rep or the body movement between each rep.
Warm-O-Rama
SSH – IC (4 count) x 25
Neck rolls – IC (4 count) x 10 each way
Arm circles – IC (4 count) x 10FW, 10BW
Trunk rotation – IC (4 count) x 10 each way
Finkle swings – IC (4count) x 10 each leg
Abe Vigodas – IC (4 count) x 10, nice and slow
The Thang
THANG 1 CBD 45
Colt 45 – 15 bottom half-15 top half-15 full Curls with Coupon
Bolt 45 -15 half way down -15 halfway to full down -15 Full Squats with Coupon
Mosey to pavilion with picnic benches and/or half walls
Dolt 45 – 15-15-15 Dips on picnic bench or wall
THANG 2 Meta DORA
Partner up. First partner does the exercise. Second crawl bears down to baseball field, runs the bases, bear crawls back up
Derkins x 100 each team
Overhead Press x 200 each team
Reverse Crunches x 300 each team
Alternating Shoulder Taps x 400 each team (4 count cadence)
Quote of the gloom, “Screw you and your shoulder taps, Cousin Eddie.” – Speaker City
Mary
Bruce Lee x 20 IC – 1-Hammer, 2. Leg raises, 3. LBC’s, 4. Heel Touches, 5. Crunchy Frog, 6. 100’s
Circle of Trust
Announcements
Q sheet
Q source
2nd F Lunch
Prayers
Tiny Bubbles as he goes in for another surgery.
Lord, thank you for giving us the energy to get up early and helping us prepare our bodies and our minds for the day. Protect the men of F3 Naperville as they go about their day. Guide them to make good choices for themselves and all those around them. Amen.
Naked Man Moleskin
When I was training for marathons, I would tell myself during the long runs to listen to your body. If you’re thirsty, take a sip. If you’re hungry, take a bite. If you need to recover, walk for 30 seconds. At some point, I stopped listening to my body and so my body screamed at me. I’m working on anxiety and the triggers associated with it. First, it was not caring about how many posts I have. It took forced time off in the form of a kidney stone along with a last minute family vacation the week after that to help me realize that. That lifted a weight off of my shoulders.
Next was my M telling me that she felt I was putting F3 first over everything else. When I took a moment to really think about it, she was right. So I’ve been trying to reset my priorities now as well.
Lastly was just my physical well being, this past Sunday night, even though I was going to bed early enough, my body was telling me to take a break, get some more sleep and rest. So I listened.
Mental toughness is not just about embracing the suck, it’s also about dealing with the imbalances in your life and figuring out the best solution for you and your concentrica.
One thing that has been helping me is taking time to quiet my mind, and slow my breath. Right now I would like everyone to close their eyes and think of one thing you want to accomplish today. Focus on that and slow your breath. Breath in through your nose slowly. Fill your lungs. Hold it for a second and slowly let it out. Repeat this for anywhere from 5 to 15 minutes. Whatever time you need to quiet your mind.
Thank you all for being here today and listening.
Peace,
Cousin Eddie