The Four Quadrants of Preparedness

The Four Quadrants of Preparedness

Date: 2024-01-05 AO: the-brave Q: midriff PAX: soft_pretzel, fire_hazard, kirby, Hippie, frasier, teddyf3, Franky, Gruden FNGs: None COUNT: 9 @WildTurkey inspired me yesterday at The Phoenix to incorporate Q Source truth nuggets into my Q’s. A four-mile route seemed like the perfect way to infuse the four quadrants of preparedness (F5 from the book): Get Right, Live Right, Lead Right and Leave Right.
THE THANG: Mosey towards Johnston road, stopping for a brief warmup (Fire Hazard correctly pointing out that warmups are not part of the Freed2Lead Manual).
Mosey to amphitheater parking lot, stopping for jumpsquats at each light along the way. Stop at the amp parking lot to GET RIGHT: To properly align himself the Q takes the Daily Red Pill (the DRP). This is his daily commitment to accelerate his fitness, fellowship and faith. Broadjump and lunge to other side of parking lot. Pose this question to pax: Am I acting as a leader both within F3 and within the organizations/groups of which I am a member?
Mosey to new connection point to the greenway. Stop under the bridge for some rock work and to LIVE RIGHT: To be purposeful the Q focuses on IMPACT. This is the forcible contact to strong effect that the Q will have on the other Members of his Groups if his personal alignment is proper. Lunge curls and squat press with rock. Finish with merkins on the rock. Post this question to pax: Am I consistently accelerating my preparedness in the mission essential aspects of my life?
Mosey to bridge crossing behind Pike’s, stopping for LBC’s for the six. Attack the hill up to Pikes. BBSU’s and plank to LEAD RIGHT: To practice Effective leadership, the properly aligned and purposeful Q continually hones the skills he needs to enable his Communities to be healthy, his Organizations to be Effective and his Teams to be dynamic. Question to pax: Am I freely giving away the things in my life that have value?
Mosey back to launch, stopping for lots of merkins on the way back. Plank for LEAVE RIGHT: To build a legacy, the aligned and purposeful Q exerts Disruptive leadership with IMPACT throughout his lifetime and beyond. Question to pax: Do I love the people I lead more than myself? Final mosey to launch. Stop for 5 burpees, and sprint to the starting line.
CoT: Prayers up for Dosey Doe’s wife, Hippie’s grandfather, Space Force shipping out for training in 10 days. Kirby challenged us to lead disruptively by pulling guys back out into the gloom. If we are leaders, we are called to disrupt the status quo of other sad clowns and survivors and invite them to join on the path to servant leadership.
“Preparedness is built upon Bricks, but its impetus and accelerant is love. When all else falls away, it is only love that will remain.”

Smorgasbord at DevilsTurn

Date: 2024-01-04 AO: the-devils-turn Q: flipper PAX: Astro (Kyle Kirchhoff), bunker, hairball, turkey_leg, retread, frasier, Dosey Doe, fletch, voodoo, flipper FNGs: None COUNT: 10 Assorted PAX ran assorted routes and distances including hills and a couple SPICEY track workouts.  Strava says Frasier and Dosey Doe laid down 5k PRs during their laps at SCMS… in the middle of 8+ mile runs. 🔥🔥🔥
Retread ran the called route along with hairball and TL, while Bunker lead a group into the hills of old course. Voodoo and YHC went to SCMS for a couple time trial segments.

Getting faster

Date: 2024-01-04 AO: sparta Q: Full House PAX: Keystone, Orange Whip, madison FNGs: None COUNT: 4 WARMUP: about a 1.5 mile run, then some dynamic stretching THE THANG: 5x400s, Whip kept running MARY: about a mile cooldown and some coffee. Whip and Keystone kept running ANNOUNCEMENTS: hit up Madison for details on the 5k race in march COT:

Keep it Going!

Date: 2024-01-04 AO: the-phoenix Q: wildturkey PAX: kirby, Rousey, Brexit, Roulette, Hawkeye, war_eagle, midriff, Hippie FNGs: None COUNT: 9
WARMUP: Side Straddle Hops Imperial Walkers Copperhead Squats Runner’s stretch ‘merican pushups THE THANG: Banquet Center 7,14 and 21 pushups, squats and sit-ups Sandbag Indian Run Suicides 7s w/ pullups abd step-ups MARY: Flutter Toe-tap crunch LBC Rosalita Pretzel crunch Sid the Kid Afflecks ANNOUNCEMENTS: Blood Drive Dam to Damn Bar Madison 5k COT: 🎯🙌🤘💪🤝🦃

The OT Challenge

Date: 2024-01-03 AO: wamrap Q: O Tannenbaum PAX: O Tannenbaum, Alf, rachel, Orange Whip, poptart FNGs: None COUNT: 5 The OT challenge was taken on by all of the Top 5 top attending WAMRAP PAX from 2023. Starting the new year off with consistency.
Lots of running with 20 of these, 20 of those and 5 of them. Them was increased each round.
At least 60 percent of the PAX left the workout with a strong to very strong urge to drop anchor.

Circles

Date: 2024-01-03 AO: anvil Q: Mr. Magoo PAX: Erin Brokavich, puddin_pop, Pilgrim, Point Break, margo FNGs: None COUNT: 6 PAXMiner Post Only. We ran circles around the Calvary AO.

Hello 2024 Maul

Date: 2024-01-03 AO: _sob Q: super trooper PAX: Brexit, madison, Smash, super trooper, patent_pending, kirby FNGs: None COUNT: 6 WARMUP:  hills and burpees.  No nonsense. THE THANG: 4 corners, 15 Big Boys 15 Air Humpers x3 MARY: partners take turns doing merkin variations vs squat variations with a run between sets. ANNOUNCEMENTS: upcoming 5k March 8, upcoming Fort Mill dam to dam run Feb 17 COT:

Monotony

Date: 2024-01-03 AO: sacs Q: fire_hazard PAX: Cheese Curd, Lafleur, Emoji, hoover, wildturkey, geraldo FNGs: None COUNT: 7 WARMUP: Walk to the track with sandbag and ruck. THE THANG: 3 minutes of 2 sand bag pull throughs and two burpees all with ruck on 4 minute walk around the track with sandbag and ruck 3 minutes sand bag toss on the field with ruck 4 minute walk around the track with sandbag and ruck
Repeat all of that 3 times
Walk to the cars and the complete the following: 1/1/1 deadlift/clean/press, 2/2/2 deadlift/clean/press, 3/3/3 etc…. Do this for 10 min
2min walk around the lot with sandbag and ruck MARY: None
ANNOUNCEMENTS: Lafleur took his kids to school yesterday (cms was not in session). Hoover has lost his wisdom (teeth) but is back in action, Geraldo is tall for a Guatemalan, Emoji was eerily quite, Cheesecurd only bitched a little, wild turkey loves monotony. COT:

Hills of Ballantyne

Date: 2024-01-02 AO: swift Q: Wolverine PAX: soft_pretzel, bratwurst, frasier, Gump, midriff, Wolverine FNGs: None COUNT: 6 Warmup mosey 1.5m followed by dynamic stretching 30/60/90sec hill repeats with recovery jog back to start. 5 of each. Well almost Kirby invited PAX to join his 1,2,3,4 challenge Elenanor has big 1st qtr goals, do you?

Last kick of the year

Date: 2023-12-31 AO: soccer Q: Orange Whip PAX: f3-simba, Brian D. Vessels,, Level10, Jose Varela, Chalet, National Treasure, jrr_tolkien, Orange Whip, Christmas, Brody, Kellen, Nick, Pearce, Coltrane, Collin & missing 2 FNGs: None COUNT: 16 Great and pretty even 8v8 games on a below freezing morning for the last day of the year. It’s been a fun 2023. Hope to keep it going strong in ‘24