11 posted to perfect weather at SVU today. Q took some inspiration from Abram’s Mustang bb to start the fun. Otherwise, it was an old fashion meat grinder kind of day.
Warm up:
15 (IC) SSH
10 (IC) Merkins
10 (IC) Prisoner Squats
Arm circles and self love to warm up those shoulders.
Quick LBH run – 5 Burpees at the top.
First Section of Fun:
Bear Crawl the parking lot
@ 1st line – (1) Merkin + (1) Donkey Kick
@ 2nd line – (2) Merkins + (2) Donkey Kicks
@ 3rd line – etc, etc
Total of 8 lines across.
Lots of PAX complaining on this one, especially from those who posted to Mustang earlier in the week.
Complaining escalated when “Repeat-O” was called. (But seriously, if you’re at opposite end of parking lot, you have to get back somehow!)
Second Section of Fun:
Old Fashion Meat Grinder
11 Stations with (10) count Pull-ups as the timer
Pull-ups
Step-ups
V-up Hold
32# Block Twist
Australian Rows
Crazy Shark for lower back
Incline Pull-up climb
32# Over Head Block Squats
Zig-Zag Hops
32# Block Curls
Merkins
30 sec rest after Round 1 completes
20 sec rest after Round 2 completes
10 sec rest after Round 3 complete
6 MoM:
Combo: LBC – Freddy Mercury – LBC
Combo: Low Flutter – 2ct Slow Scissors – Low Flutter
Dr. W’s
Reflection: How do you listen?
Author David Marquet, who wrote the book “Turn the Ship Around” (highly recommend) recently sent out a Leadership Nudge for how to be an effective listener.
One of the most important things a leader must do is listen.
To listen, first you need to use your ear. Duh, it’s a voice, it’s inevitable, and you must listen first. Second, listen with your eyes. This is how we detect body languages. Seeing how another person communicates, helps us to grasp the full meaning of the information exchange. Most importantly, to be truly an effective listener, you have to use your heart. You may hear your child speak to you, and even make eye contact, but unless you focus with empathy from the heart, you can’t grasp any true meaning of why they are talking to you. My challenge to you this weekend is to focus on your spouse or child and use your heart to listen to what they are really saying to you.
Mole Skin:
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7 started, then 8…, no 9, then 10 before settling in at 11 strong
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Wonderful weather, bring it on Fall.
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Inspired by Abrams bb, Q decides on my bear crawl fun
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PAX struggles to count off by 2’s.
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Lot’s of chatter, mostly negative, on the BC combos
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11 station Meat Grinder stands on it’s own as a workout
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Great efforts by all on 10 count Pull-up sets
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Enjoyed being back in the Q. Thanks for the opportunity.
Respectfully Submitted,
Light Bulb