Three ways of the warrior:
Workout adapted from Darebee’s 3-minute Warrior WOD: https://darebee.com/pdf/workouts/3minute-warrior-workout.pdf
Posting for LaFawnduh
14 pax joined me for my VQ at the Maul! Started off with a mosey to Regal to see if Napoleon Dynamite 2 was out. Got a warm up in where YHC (Your Humble Correspondent) needs to improve on calling exercises in cadence.
Mosey over to Chipotle as Napoleon wanted a dang quesadilla. Proceeded to do a modified Walls of Jericho (7 reps, 7 reps, 7 laps) of Merkins, jump squats, step ups, burpees, dips, plank jacks and shoulder taps.
Mosey over to Gamestop, grab a copy of Dance Dance Revolution to work on our dance skills. Run to each median (4) and do 15 merkins, back to the line to do 15 lunges. Next was 2 medians and 15 jump squats and 15 merkins. Final median and 15 merkins and 15 lunges.
Mosey back to Tap and Vine for some wall sits and air presses before circling up and half the circle called an exercise for Mary. Ending with Rooster’s call of Big Boy Situps.
Thanks for all who offered great advice and feedback to make my next Q better. Stay focused guys!
Q’ing the Brave is quite simple:
Hmm, let’s see how many rock piles we can hit while running the Community House – Bryant Farms – Elm – Ballantyne Commons loop.
This nation will remain the land of the free only so long as it is the home of the brave
Exactly a year ago I q’d a rock-themed workout at Da Vinci. Why not run it back??
Props to One Niner for the pre-run. Disclaimer and we’re off to the CFA parking lot for a warmup.
Rock Pile #1 (behind the auto shop, next to the apartment building)
Rock Pile #2 (nail salon parking lot)
Same rock pile, new exercises
At least that’s what I tell myself. It’s actually Rousey’s brilliant marketing. Early on in his Site Q days, he created the strangest photoshop creations for promotion. Now he’s moved on to fabricated promotional statements. I’ll take the compliments!
Before taking off into the gloom, issue challenge for each pax to learn 1 interesting fact about another pax. Otherwise penalty burpees at COT. And we’re off.
Warmup in parking lot next to Sabor. Frehley’s comments about finding a wet spot.
Mosey across the street to parking deck. Run up a level and complete called exercise OYO: 25 merkins, 50 squats, 75 MC’s, 100 SSH’s
Mosey to fountain, partner up: 50 jump ups, 75 inclined merkins, 100 squats while partner 2 runs to end of sidewalk and back.
Mosey to PNC parking lot for Bear 1-2-3 with partner: Partner 1 bear crawls to ATM and crawl bears back. Partner 2 chips away at 100 merkins, 150 squats and 150 LBC’s. Bear crawls was quite the crowd pleaser
Mosey back to launch, stopping for burpees at each stop sign to stick together. Back at COT for interesting facts – and no penalty burpees!
Did you know?
Grateful to have the opportunity to lead a fine group of men. Thank you for closing us in prayer Macarena and sending off Abba in true ball of man Bagpipe style!
TL;DR: 6 pax committed to fight sad clown syndrome through INTENTIONALITY. Intentionally sharing what’s on minds/hearts during COT and pressing into deeper conversation. Reiterating the purpose to grow as leaders and push each other beyond our comfort zones in the 2nd and 3rd F.
Thank you Mrs. Brexit for the delicious appetizers and beers and Brexit for hosting this restless group of men. Within minutes, Rousey was inquiring if he could rent out Brexit’s mancave/basement.
Kicked the meeting off with mission of F3 (Easier to remember in three parts: 1: P/G/S 2: small workout groups 3: male community leadership), expectations of each leader and Q source truth nugget on sad clown syndrome (related: deep down sad clown). This helped set the tone and helped us turn inward before sharing ideas.
One Actionable Idea Per Person
Theme of the meeting was INTENTIONALITY and SHIELD LOCK. These were ideas we acknowledged to put into practice:
6 brave souls ventured into Ballantyne gloom
Low slow squats, merkins, LBC’s, burpees
Smooth blacktop, concrete decks, parking lots, sidewalks
Dark trails, tall fences, poisonous fumes and mysterious crossbones
“That’s why they call it the jungle, sweetheart”
6 of the current 8 pax on the Shared Leadership Team (SLT) gathered to define the roles/responsibilities and discuss upcoming events and ways to accelerate the region. 5 guys are new to the board, so we spent more time discussing roles.
What is the mission of F3? Plant, grow, serve small workout groups for the invigoration of male community leadership.
Roles and Responsibilities (see descriptions below and who’s leading each)
Next Meeting Agenda
SOB SLT Roles Descriptions