Date: 2024-10-09
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Baguette, Pothole, Promoter, RA, Tiger Lilly, Sherpa, William Savage, Tom Pollak FNGs: None
COUNT: 9
WARMUP:
15 SSH IC
10 thruster plank jacks IC
10 imperial Walker squats IC
2 burpees on Q
10 high knees IC
2 burpees on Q
5 mountain climbers IC
3 merkins IC
5 mountain climbers IC
3 merkins IC
10 shoulder taps IC
10 windmills IC
10 Cherry pickers IC
6 Willie Mays Hays
THE THANG:
Session 1 blockie shuffle
Line up with coupon, 5 blockies, run with coupon to half, leave coupon, back to start, to far side grabbing coupon on the way, 5 blockies, run all the way back to start with coupon
Q wins Q picks the next exercise 20x
Q loses Q picks someone to choose next exercise 10x
Long mosey
Sessione 2
Blockie bear crawls
Line up, 5 blockies, bear crawl ½ way, crawl bear back, run coupon all the way to end, 5 blockies, bear crawl to half, crawl bear back, grab coupon, run back to start
Q wins Q picks the next exercise 20x
Q loses Q picks someone to choose exercise 10x
Long mosey
Repeat Session 1
Long mosey
Repeat Session 2
MARY:
25 LBC IC
15 side crunch plank IC
20 LBC IC
10 side crunch plank IC
15 LBC IC
5 side crunch plank IC
ANNOUNCEMENTS:
Yoga once a month at Bethesda AO on Saturday
Road clean up once a month in Bethesda Saturday
Q school next wed – encourage anyone who wants to start leading to do so
Post your beatdowns on slack – there is actually a reason – the tally of those posts worldwide is how they know the number of daily workouts happening
COT:
I recently began a leadership course at Georgetown U. We had to do an exercise where we individually ranked 12 possible actions to take if ever trapped in the basement of a building after an earthquake. 1 was most important, 12 was do not even considering doing. We then met in small groups to decide what the order should be. Then we got what the correct order was from a disaster expert. We calculated the difference between our individual rank and the expert rank. I’ll spare you the math but individually I got a 30, meaning my choices were 30 points off the correct answers. But as a group we got a 10, meaning we were only slightly off the correct answers. The point is that I think sometimes as men we tend to do things our own way. Sometimes that works. But I think it’s important we remain open to the idea that in some cases (perhaps more often than not) we’re stronger together.
Tags: potomac-rising, Baguette, Pothole, Promoter, RA, Tiger Lilly, Sherpa, William Savage, Tom Pollak
F3 The Capital 