3 PAX took turns leading in the morning gloom.
We discussed the principles of leading a Q including awareness of the disclaimer for FNGs, the sequence of calling out the next exercise and cadence, and the five core principles. Then took turns giving each PAX 2 opportunities to practice leading the 6 warmup exercises.
Disclaimer: Inform FNGs that we are not trained professionals, to modify as necessary, and give verbal assent to not sue any PAX, F3 or owners of the workout site.
Sequence of calling each exercise –
Q:”The next exercise is…”. Demonstrate if necessary.
PAX: Repeat the exercise name.
Q: “Starting positions move”
Q: State if in cadence or calling the down/up.
PAX: Repeat “In cadence” when applicable.
Q: “Exercise”
Calling cadence –
Q: “1, 2, 3”
PAX: call rep number
Q: change voice cadence on final rep
Five core principles: Always outside, free of charge, open to all men, peer led in a rotating fashion AND…we could only remember 4 out of 5! 5th was: ends in a circle of trust.
Warm up
Grasspickers x10ic (DoorDash)
Arm circles x10ic (Sand trap)
Circle arms x10ic (Sand trap)
Windmills x10ic (Burnout)
Tennessee Rocking Chairs x10ic (DoorDash)
Imperial Walkers x10ic (Sand trap)
Quad stretch (Burnout)
The Thang
We lined up in the parking lot using the parking lot lines with DoorDash calling the next exercise. After the first exercise a mode of transportation (MOT) was called (by DoorDash or Sand trap) to get to the next line, performed the next exercise, and then called an MOT for returning to line 1. Once back at the start an MOT was called to get to the next line.
1 – Burpees x10
Bear crawl to line 2.
2 – No Surrenders x15ic
Crawl bear back to line 1
Bear crawl to line 3
3 – SSHs x20
Crawl bear back to line 1
Bear crawl to line 4
4 – Flutterkicks x25ic
Crawl bear back to line 1
Mosey out to line 5
5 – Merkins x30
Mosey back to line 1
Mosey out to line 6
6 – Monkey Humpers x35
Mosey back to line 1
Mosey out to line 7
7 – LBCs x40
Mosey back to line 1
Mosey out to line 8
8 – Lunges x45 (hard way)
Mosey back to line 1
At this point Sand trap called an audible to mosey over to the playground to do WW2s in the mulch and dips using the picnic tables.
9 – WW2s x50
10 – Dips x55
Mosey back to the parking lot to line 1
Mosey out to line 11
11 – Squats x60
Mosey back to line 1
Mosey out to line 12
12 – Pickle Pointers x65
Mosey back to line 1
Mosey out to line 13
13 – Side leg raises x70 (35 each side)
Mosey back to line 1
Mary
No time for Mary but explained the concept of using this time for a cool down, stretching or some core work.
COT
Sand trap – FIL recovering from accident and MIL dealing with this challenging situation.
DoorDash – Dad and challenges with continuing chemo.