Stepping out of my house this morning, the first thing I noticed was that it was the perfect work out weather. I hoped the plan I had in store would complement the morning. With three coupons packed up, I made my way to Devil’s Ridge. When I got there at 0520, there were only a couple cars in the lot. I unloaded the coupons, and started to worry that we wouldn’t have a strong showing. Toolbox and Shake It offered to bring two more coupons, so we had enough for at least 25. At 0528, there were only about 8 PAX ready to go, and I really stared to sweat it. By 0530, 19 PAX strong showed up to start their weeks right. By the time we moseyed for the Thang, we notched 20.
F3’s mission, to plant, grow and serve small workout groups for men for the invigoration of male community leadership has been rolling around in my head for a few days. In those days I’ve also noticed some blanks on the Q sheets. My hope was that this workout would not only build the physical strength of the PAX, but also introduce cadence count, and to build some leaders to fill those blanks. With that in mind, here’s what we did.
Warm Up
SSH x 3o
LBAC x 10
Reverse LBAC x 10
IW x 10
Hillbillies x 10
WMH x 12
The Thang
We moseyed up to the track with 6 coupons, varying in weight. At the track YHC lined the PAX up in a line from the guys that have never Q’ed to the guys that have Q’ed the most. We counted off into 5s so every squad had a variety of Q experience. Every exercise for the remainder of the day would be done in cadence, or with the lead of one squad member. Each station was assigned one exercise, and they were positioned around the track with one squad hauling coupons.
Squad 1- Alternate between Balls to the Wall and Peoples Chair on the Soccer field stands.
Squad 2- Started out hauling coupons over head
Squad 3- Box Cutters
Squad 4- Merkins
Squad 5- Air Squats
When Squad 2 reached Squad 3, they began doing the Box Cutters, and Squad 3 took the coupons to Squad 4, then took on Merkins, and so on. All exercises were AMRAP until the coupons got to your squad.
When the coupons got back to the starting line, everyone took a lap around the track.
We did this until all of the squads hit all of the stations, and it took all of our time.
The PAX picked up our gear, and moseyed back to the start.
Mary
We only had time to hold the plank until the 6 arrived at the start.
COT
There were no announcements.
Three prayer requests were voiced today. We gave thanks for the PAX that were part of the Go Ruck event this weekend. We prayed for wisdom in the partnerships and relationships that we develop, and finally prayed for the quick recover of Juco’s brother in law suffering from a paddling injury.
NMS
It was cool to see such a great diversity of experience this morning when the PAX lined up to count off. In our squad everyone took a turn leading, and I heard other squads say the same. I hope the newer guys didn’t feel put on the spot, rather I hope they enjoyed leading if only for one or two exercises. I recommend anyone that wants to try taking on a Q, to do it. Feel free to ask anyone with more experience to be a Co-Q or a back up Q. It’s a great time, and a great way to lead.