THE SCENE: 20 degrees (in Kentucky units) and damp.
F3 WELCOME & DISCLAIMER:
Did that. Especially the disclaimer for the VQ.
WARM-O-RAMA:
25 SSH – IC
20 Rockette – IC
10+10 Baby Arm Circles – IC
10 Cherry Picker – IC
20 Squats – IC
Mosey to Light poles then alternate Mosey/Exercise up the hill so…
Mosey to next lightpole
Butt Kickers to next
Mosey…
High Knees…
Mosey…
Skip…
Mosey…
Bear Crawl…
then Mosey to top
(plank till 6 up)
THA-THANG:
Grab a BB Mosey to Rock Pile. Wagon wheel for 6.
Take a rock and do some Doras. While PAX1 does the exercise, PAX2 runs to Asylum steps and back. Count up to a cumulative:
- 100 behind head (tricep) curl
- 100 up and out
- 200 squats
- 200 curl
- 200 rows
Mosey to stop sign (Al Gore for 6). Complete the following buddy/partner exercises:
- 10 Hand Release Merkins (high-5 buddy with chest on the ground)
- 20 Big Boys (sit up and patacake with buddy)
- 30 Dolly Partners (Lie side by side, do Hello Dolly and tap feet)
Mosey to AO.
MARY:
Just a minute left for Boat-Canoe-Catamaran with some Paddling in cadence thrown in.
COUNT-OFF & NAME-O-RAMA
29 PAX including one FNG – T-bone.
CIRCLE OF TRUST/BOM:
When I’m with my kids I often blurt out the risk I see them taking – “don’t fall off that wall”, “don’t spill that drink”. Telling someone not to fall makes them think about falling and usually leads to them doing the very thing I don’t want to happen. Instead, to foster a Growth Mindset I should tell them the Mitigation – that thing they can positively do to protect themselves – “Watch where you are putting your feet”, “Carry your drink carefully”.
As HIMs we should try to affect the people around us positively and help them to get better by telling them the mitigation, not make them focus on the risk.
MOLESKIN:
This was my VQ. Thanks to the PAX for following my lead and swinging those rocks. From my post Q high, I’d recommend it to all the HIMS at the back to step forward and do it!
ANNOUNCEMENTS:
Everyone at the workout got their 100 squats in today. Post them in the August challenge.