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BB’s 40th Birthday & VQ!

QIC: Brutus Beefcake

PAX: Nabisco, HHH, Muck, Atticus, Mufasa, Preacher Pipes (FNG), Reck it Ralph, Chief, Fonzie, PacRat, Kato, Scarecrow, Krush Groove, Optimus, TaxMan, LaLoyd, Bob Villa, DrugDealer (FNG+RESPECT), BB (Q)

Being my first Q, of course I was nervous…and I set out my clothes, my camera and tripod, and whatever else the night before…and got up extra early…and still rolled up to Patmos with 5 minutes to spare (gotta get better about that!)

Warm-up (Parking Lot)

  • Ankle Rolls & Calf Raises (10 ICx2)
  • Knee Rotations (10 ICx4)
  • IST (20 IC)
  • Hillbillies (10 IC)
  • PacRat asking if there was a workout included in this morning’s warmup…
  • Lazy Mornings (10 IC)
  • Jack Reachers (10 IC)
  • Forward Arm Cirlces (10 IC)
  • Backward Arm Circles (10 IC)

The Thang!

  • Perfect Merkins (20 IC)
  • Dan Taylor’s (ascending order ratio of 1:4) OYO to 5:20
  • Doggie Paddle (to the grass – because, knees.)
  • Mosey to the Amphitheater
  • People’s Chair with Partner (Pax count to 40)
  • Partner Bropees (20)
  • Perfect Merkins (20 IC)
  • Repeat the Chair / Bropee / Merkin another 2 rounds
  • Mosey to the grass
  • Doggie Paddle (20 IC)
  • Dan Taylor’s (by the end we seriously had NO LEGS!)

Mary:

  • Plank (19 second hold, Pax count out x2)
  • Shoulder Taps: (Pax count out to 19)
  • Leg Raises: (Pax count out to 19)
  • Butterfly sit-ups: 20
  • American Hammers: (10 IC)
  • Repeat entire Mary and finish at 6:15

Moleskin:

WOW! My 5th Decade of life has started better and relatively healthier than my 4th. I pray I am able to continue on this path. One thing I pointed out at Coffeeteria is that I am grateful for lineage. If it wasn’t for HHH headlocking Kato, and then Kato to me, I would suffer the life of a SadClown probably forever. I am also grateful for a convergence of all A.O.’s that brought a show of force to Patmos to come and be with me as I attempted my first Q, and too wish me a happy birthday.

Having 2 FNG’s come out was also a lovely thing to see. Welcome to DD & PP!! I am grateful to Preacher Pipes (Quincy) for keeping a promise to me that he would come and try F3. He saw me 4 days later and properly informed me that he was still cursing my name due to himself being still sore. I can only hope that my first Q brought enough of the SUCK for you all.

I chose to start including the #qsource #qsourcecounts at coffeeteria. We started with F.1 Disruption and I gave a quick talk on it. I think it is important for us F3 PAX to continually ground ourselves in the mindset/philosophy of Getting Right and Being Right. It is our formula for Living Right and Leaving Right…and we should strive to hold ourselves and each other accountable to doing so.

Thank you to you all, individually and collectively, for making my 40th Birthday “party” one to remember. A few days later and I was still quite sore and it was one hell of a reminder that I made a great, life-changing decision, to allow someone else to be a #disruptor. I promised myself that I will forever remain one too, and have chosen some specific things that I am starting on in my own life.

SYITG,

BB

Motivating the Motivator

F3 Kato’s Q entitled “Motivating the Motivator”@ Troy

Pax: Kato, Hitchcock, Coors, and Muck

QIC:  Kato

Tuesday, March 12⋅5:30 – 6:15am with sunset about 7:12am

Warmup:
10:1 Motivating the Motivator with 10 Merkins (9,8,7,6,5,4,3,2,1) to finish after jump hops

Bean Pickers x 15

Big Arm circles forward x 15

Little arm circles backwards x 15

Run 1 lap around Troy parking lot to the bottom of the hill

The Thang:

At the bottom of the Hill (middle)
4 count Bear Crawl:4 Merkins until at the top of the hill

Grab Blocks:
20 block skull crushers on your six
25 block curls
25 block shoulder presses
25 block squats

4 count Bear Crawl down the hill:4 Merkins until at the bottom of the hill

8:1 Motivating the Motivator with 10 Merkins (8,7,6,5,4,3,2,1) to finish

4 count Bear Crawl:4 Merkins until at the top of the hill

10 block skull crushers on your six
25 block curls
25 block shoulder presses
25 block squats

Put blocks away

4 count Bear Crawl down the hill:4 Merkins until at the bottom of the hill

Cool Down:
LB-Shihs x 50

5:1 Motivating the Motivator with 10 Merkins (5,4,3,2,1) to finish

CO-Shih

Moleskin:  First off, welcome back Hitchcock!  New job transition, and refreshed from his boat cruise with his sister.  BTW, is your sister single?!?!?  Just kidding, half kidding………..  I started out making sure Coors was ok with movements, and he told would be fine so I stuck with the original plan.  I was a bit worried about the toughness of this workout as usual.  Always looks great but its always up to the Pax.  Thanks for letting me lead again.  The Skull Crushers were at one point probably scary for a few of PAX.  I often forgot that the grip and weight of these former Thai Restaurant blocks weigh.  Probably 30 lbs potentially smashing someone’s face today.  I adjust the number for the second set.  Muck mentioned probably doing it standing up next time but I gently ignored him.  With Bear Crawls downhill, I always like how each Pax makes an individual decision on this as we need to take care of our bodies and of course only “YOU” know your body.  It’s no secret I hate Motivators but I thought, let’s make it fun and break it up.  The only thing I hate is my calves being on the verge of exploding.  With Merkins as a brief distraction and right back to it, we could have done 15:1 or 20:1 with this mixed in.  Going up and down Muck gave me idea for next Tuesday’s Q.  It’s called Burpees brothers so come prepared and pre-stretched!!!!  I decided to do a ton of Merkins because I feel my chest is flabby.  Pecs in particular so CPR 30:2 ratio exercises are coming back soon with some Scorpion Dry dock variations this spring.  Prayers are always for family, friends, and fellow PAX in CO-Shih.  Remember to say your prayers and eat your vitamins brothers-Hulk Hogan

Discipline Equals Freedom – Death/Every Day

Death
-How do you react to death of those around you?
-How do you deal with your impending death?
-Are you afraid of dying? Embrace it? Think about it? Ignore it?
-Who do you “live to honor”?

Action:
Think about your funeral, who would come? What would they say? Who wouldn’t be there? Why? What can you do to start changing that?

Every Day
-In your goal setting, do you take the “Every day” approach?
-How do you handle getting knocked down?
-How do you get back up?

Action: Share with someone you you keep going.

Discipline Equals Freedom: Draw Fire/Good

Draw Fire
-Do you “draw fire” for others? How?
-Is there something in your life where you can apply the “draw fire” principle?
-Has anyone in your past drawn fire for you? How did that impact you in your development?
Action:
Draw fire for someone at home, work, anywhere today.
Good
-Is “good” your current default setting?
-When was the last time this week where you could have applied “good”, but didn’t? What would you change if you could look at it through this lens?
-What is going on in your life right now where you have a “not good” lens and need to shift it to a “good” lens?
Action:
Identify that “not good” that is most bugging you right now and turn it into a “good”.

Discipline Equals Freedom: Focus/Hesitation

Focus:

-Can you focus on long term goals consistently? Why or why not?

-What do/should you do to make long term goals more real?

Action:

Pick a long term goal and make something so it’s in front of you every day.

Hesitation:

-What is something you have hesitated with and lost? Not hesitated and won?

-Are you more prone to move or hesitate?

Action:

When you find yourself thinking about some small decision today, stop and move.