10/15/2022 - Two Wolves - Two Wolves AOVQ
AO: Two Wolves
When: 10/15/2022
PAX:
Number of Pax: 19
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: 2 Hand Touch
Introduction
I’ve had the pleasure of posting at this AO many times before, and know I had the pleasure of Q’ing at it for the first time. I’m always a big fan of all of the different looks that the AO has to offer, and the energy here on Saturday mornings at 5:15 is always solid.
It was looking like the PAX were not going to disappoint this AM as the energy was high as the PAX started rolling in – One Eye Willy at SQ + Chaps and Columbus mumble chatter lit that fire right away as always. Last couple of checks before we started rolling. Giddy up!
Warm-O-Rama
WoR
- Tappy taps 8 IC
- Calf stretches
- Pigeon position Leg stretch each leg
- Shoulder circles 10 forward IC, 10 backward IC
The Thang
Thang 1:
Run up stairs, stop at top
- Side straddle hops 20 IC
Run down path
- Mountain climbers 20 IC
Run rest of path to pull up bars
- Two Wolves pull-up routine: 2 men do 5 pull-ups while rest of PAX do squats in cadence with their pulllups, rotate 2 men in until everyone has done pullups
Go to back to coupons, pick up and mosey over to bottom of hill
Thang 2:
7’s at the hill – blockees in bottom, run up hill, merkins at top, run back down.
When done, Pick up coupons and mosey over to the basketball courts
Thang 3:
Ladder workout at the basketball course
- Rifle carry length of both courts
- 10 HR merkins
- Rifle carry length of both courts
- 10 HR merkins, 15 goblet squats
- Rifle carry length of both courts
- 10 HR merkins, 15 goblet squats, 20 curls
- Rifle carry length of both courts
- 10 HR merkins, 15 goblet squats, 20 curls, 25 Bonnie Blairs
Mary
- Box cutters 15 IC
- Bear crawl down and back to first island
- Flutter kicks 20 IC
- Sprint down and back two second island
- Big Boy Sit-ups 15 IC
- Plank, shoulder taps 15 IC
- Australian Snow Angels 15 IC
Circle of Trust
Using a specific recent example in my life, I wanted to emphasize the benefit of F3 as the challenges that we overcome together in the gloom really do help prepare us for challenges in our lives outside of F3. This last week I had a business trip that involved a good amount of required prep work as well as the having the pressure to execute during the meeting held through the work trip. As I was prepping and especially as I was going through the meetings, I found myself reflecting back on all of my experiences in the gloom and how alongside all the other PAX pushing each other there were many challenging instances that I was able to push through. Knowing that helped calm my mind to know that I could execute since I know that I’ve already been executing through challenging situations at F3 workouts all the time.
I then wanted to emphasize to the PAX the importance to keep coming out and to keep challenging yourselves so that you continue to prepare yourself for challenging situations in your life.
We they prayed for Upstream’s friend going through a tough health situation, and the continued prayers for Hot Box and Spirit Fingers.
Naked Man Moleskin
I am definitely looking forward to getting back to Two Wolves for my next Q there given there are still so many different elements I want to be able to use there.
Big shout out to all the PAX there 5:15am on a cold Saturday morning bringing the heat and committed to getting better.
Got a chance to meet Elmer Fudd OG, as well as multiple other newer PAX. Love continuing to meet more new PAX as well as continuing to meet OG’s and hearing their stories.