05/02/2022 Kenan – Igloo’s VQ

May 3, 2022

WHEN: 05/02/2022
QIC: Igloo
PAX: OPEC, Flapjack, Lightweight, Big Kat, Champ, Right-Swipe, Sir Topham Hat, Homegrown Berry, Boucher, Laces Out, Squeeze Box, Target Practice, Disc, Right-Swipe, Dogwood, Elwood, Slug
ME HEADCOUNT: 18
EC HEADCOUNT: 7

Thank you to all for coming out. Was a beautiful morning on the field! Watching the sunrise while on the field is a great start to the day.
 
YHC did not sleep well the night before – couldn't tell if the VQ was on my mind or if our youth baseball OC Crusher's heartbreaking loss yesterday was still playing in my head!
 
The Workout:
1. A head-to-toe warm-up: SSH, overhead clap, arm circles, good mornings, WMH, slow squat, slow merkin
2. On the field for a tribute to my old man's (old school coach) favorite reward/punishment/practice starter/practice finisher – "Zs" modified to be "F3Zs"
 – run to the 10 yard line – 10 OYO burpees – sprint back; to the 20 for 20 squats, the 30 for 30 merkins, the 40 for 40 LBCs, the 50 for 50 SSH, the 40 for 40 flutter kicks, the 30 for 30 dry docks, the 20 for 20 jump squats, the 10 for 10 diamond merkins (modified because of the graduation stage)
3. Pinwheel
 – 3 groups with 2 rotations at each station:  A) bear crawl from the middle of the field to sideline for 10 burpees, B) crab walk to the sideline for 20 LBCs, C) lunge walk to the sideline for 20 diamond merkins
4. Plank hold relay
5. Group Mary:
 – Ukranian hammers, Big Kat hammers, slow flutters, heels-to-heaven, slow merkins, Rosalita, shoulder taps, sea turtles, Homer-to-Marge
 
COT with 2 moments of gratitude:
 1. Thank you to everyone for helping create a great way to start the week of right clearing my head of chatter (check out "Chatter" by Ethan Kross if interested); there is nothing like an F3 workout filled with bear crawls to get you to focus on the task at hand and stop thinking about the meetings in the afternoon and what else needs to be done today
 2. Thank you to a great group of men committed to making themselves better as well as their work and the community; for me F3 workouts are an opportunity to be around people focused on neutral thinking and avoiding the negative –> one of my favorite books discusses this, "It Takes What It Takes" by Trevor Moawad, a sports psychologist that worked with Nick Saban, Russell Wilson, and Kirby Smart. If you prefer podcasts this is a sample of his work: https://podcasts.apple.com/us/podcast/short-story-long/id1336192808?i=1000524289167