07/26/2019 - the asylum - Chicago-style Beatdown
AO: the asylum
When: 07/26/2019
PAX:
Number of Pax: 10
Pax Names:
Swedish Ham, Drafty Kilt, QT, Mr. Miyagi (F3 Naperville),and 6 more I don’t know the names of sorry guys.
Number of FNGS: 0
FNG Names: None
QIC: Mr. Miyagi (F3 Naperville
Introduction
Heard during Wednesday’s CoT that Q’s were needed. So after CoT broke up, I offered to take Friday’s Q and Swedish Ham obliged. After enduring 2 beatdowns West Cobb style, what a great opportunity to give back a little, Chicago-style…
Warm-O-Rama
Moseyed the parking lot with a few stops along the way for
Abe Vigodas ICx20
Bat Wings to loosen up those shoulders for whats was about to come
Motivators from 10 down to 5…
The Thang
4 Thangs in all
Thang 1: Bearpees – 1 Burpee then 4 Bear Crawls (each hand down = 1) across field, 2 Burpees then 8 Bear Crawls, 3 Burpees then 12 Bear Crawls, 4/16, 5/20 all the up to 10/40. 55 Burpees and 100-120 yards Bear Crawls.
Thang 2: Lt Dans – 1 Air Squat then 4 Lunge Walks (each leg = 1) across field, 2 Air Squats then 8 Lunge Walks, 3 Air Squats then 12 Lunge Walks, etc all the way to 10/40. 55 Air squats and approximately 150 yards of Lunge Walks.
Thang 3: Jack Webbs – 1 Merkin then 4 Overhead Claps, 2 Merkins then 8 Overhead Claps. etc all the way to 10/40. 55 Merkins and 220 Overhead Claps.
Thang 4: Ring of Fire Merkins – Circle up in high plank, each PAX leads rest of PAX in 4 Merkins, then next PAX leads until all have lead. 40 Merkins Total.
6 MoM’s: Guantanamos – PAX circled up on sixes, head to the middle with legs raised. First PAX up and pushes each PAXes legs down while they resist. Keep legs raised until all PAX have gone around Ring.
Circle of Trust
Need PAX to step up for their first Q, ask for help in how to lead. YHC recommended book, Atomic Habits, written by Jame Clear. Mr. Clear systematically teaches you how to use triggers and other techniques to replace bad habits or neutral habits with good/productive habits. YHC has benefitted from beginning the process. Best $12 I’ved spent on Amazon in a while..
Naked Man Moleskin
I really love to post DR. This is the 6th region that I have posted in addition to my home region. Most of the regions have been fantastic, welcoming me with open arms. For some reason I felt more of a connection with F3 West Cobb PAX than any of the others and for that I thank you. F3 West Cobb was also the first DR Region I have Qed at and a I greatly appreciate that as well. I’ll be back during the Christmas break and look forward to seeing how F3 West Cobb has grown and evolved. In the meantime, keep getting after it!