16 pax, Condenser at the Q
visualize, ARTICULATE, persuade and exhort… these are the four skills a leader must APPLY to be effective. Much more of that here:
- read: https://f3nation.com/lead-right-q3/
- and/or listen: https://open.spotify.com/episode/4WRGP7WLMDsnYelquzA853?si=DDRsmN-JStGeW5FX2RlPow
- and/or watch: https://youtu.be/RDJgOZamUmE
Men, we must APPLY these skills. Many of us HAVE THE SKILL to articulate, BUT WE FAIL TO DO SO. This is where you have a great opportunity, nay, obligation to lead workouts. FILL THE spread SHEETS! Not just the bed sheets. enough said.
Started out with the Mission statement,
Opening myself up more than the norm. Leading a workout – NOT A BIG DEAL.
Asking to be criticized and exhorted…
So after a pretty standard warmup circle of imperial walkers, hillbilly walker, toy soldiers, SSH’s and a mosey….
We took on the good stuff… I’d like to take the time to thank @Goob for yielding to me this opportunity and NOW…
Introduction to the Doracide. An all-too-familiar routine of a Dora with a twist (thank you https://f3nation.com/exicon/).
Working the body top-down the exercises were 100 Merkins or Drydocks, 200 Big Boy situps (or LBC’s at ½ count each), 300 squats or lunges. For the run portion: 3 cones were setup, in progression, to create a short distance in suicide track. The run action was to sprint to the first cone, do 1 burpee, run back, sprint to the second cone, do two burpees, run back, sprint to the third cone, do 3 burpees, run back and tag out. As an alternate to the suicide, pax could choose to run three half-flights of stairs.
This is was a great beatdown routine. Pax enjoyed the variance on the traditional and appreciated the alternate movement and run options. I could tell this because they were all smiles at the completion.
We all learned, painfully, from my next mistake. Asking Steel for a 30 count, he thought I meant 30 exercises to which he picked merkins. Clarityis an important thing.
A round of Mary with a jail break to the top for COT.
Prayers for Bing’s vision, Red Card’s speedy recovery and Trump’s wisdom in discernment.