02/27/2020 - The Complex - Mountain Goat Morning
AO: The Complex
When: 02/27/2020
PAX:
Number of Pax: 14
Pax Names: atat, B+, Cousin Eddie, FakeID, Flush, Giggles, Hard Hat, Mendoza, Rooney, Spork, The Goat, Waterfall, Wham, Woodwind,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: The Goat
Introduction
VQ Week continues! 20 degrees at start and no wind—a beautiful day for a change of elevation.
Warm-O-Rama
Arm Circles (forward increasing, backward increasing)
Tappy Taps, 20 IC
Tappy Taps, 20 IC
Abe Vigodas, 20 IC
Parking Lot Down & Backs
– high skips/butt kicks out
– karaoke/each side back
– side shimmy left/right out
– run backwards back
The Thang
2 team Indians around the loop path to the garage near the T-intersection
Mountain Man 11s on the Hill
– At top—Mountain Man Poopers 10-1
– At bottom—Mountain Man Merkins 1-10 (3 count Mountain Man plus Merkin equals 1-count)
– Early finishers, hold plank to squat til the 6 is in
Mosey to Gazebo
Progressive People’s Chairs (set of 30, 60, 90 seconds, 5 second shakeout between sets), 90 degree sit, feet 6″ apart
Mosey back to Hill
– Backtrack—5 down and ups on the hill, coming up the hill backwards
– Backtrack—5 down and ups on the hill, coming up the hill backwards
2 team Indian Loop to the lot for Mary
Mary
Travoltas (10 IC, each side)
Box Cutters (25 IC)
American Hammers (25 IC)
– – – –
Additional HIM Selected Exercises
Additional HIM Selected Exercises
– – – –
Supermans (20 IC)
Oppo planks (20 IC) – High plank, left hand and right leg, extended, pulse count…then switch)
Merkins (25 IC)
Circle of Trust
My VQ and I only now started realizing how much effort the Qs put into leading these workouts. And I appreciate the chance to learn that, to learn the stress of it, the challenge of it, and the chance to become better because of it.
There’s always room in our lives to become better people. Every day we get these chances. And it’s what we do with them that makes all the difference. hopefully we’re paying attention in those moments and see them as something to give us more purpose…for ourselves, our families, the ones we love and the community that surrounds us.
I see F3—the men here—creating that in my life, for sure. And I hope I can reciprocate. I’ll spend some time today in thought, focused on that, in gratitude for the opportunity—and I hope you can find some time too, thinking about how you can become better and gracious for the purpose you’ve been given.
With that in mind…
Dear Lord,
Thank you for bringing this group together. We’ve all been given the gift of purpose. We pray that you guide us that we can also help others be encouraged to fulfill their purpose.
Please help all of those around us in their times of need and help make them whole, those that were mentioned here and those unmentioned that surely need your help.
In your name we pray. Amen.
Naked Man Moleskin
Thanks to Spork for initially inviting me out, for Flush having my six, and all the HIMs who assisted in Mary. Woot!