Hill circuits at the Ruins FTW.
THE SCENE: Comfortable fall morning in downtown Memphis with no rain
F3 WELCOME & DISCLAIMER: Completed
WARM-O-RAMA:
Started with SSH x 50, Daisy pickers x 20, Windmills x 20, Merkins IC x 10 with transition to alternating calf stretch; child’s pose with side lat stretch
THA-THANG:
After completion of warm-o-rama, PAX mosey to the hill at Beale St. Landing. QIC split PAX into 2 groups of three. One group would perform a hill circuit while the other group would perform a recovery exercise.
- Hill Circuit – Stutter step run / Recovery – flutter kicks
- Hill Circuit – High knees / Recovery – mt. climbers
- Hill Circuit – Full sprint / Recovery – superman
- Hill Circuit – Backpedal / Recovery – squats
- Hill Circuit – One leg hop R & L/ Recovery – polka stretch
- Hill Circuit – Broad jump / Recovery – LBCs
- Hill Circuit – Burpee Broad jump / Recovery – flutter kicks
- Finished with 3 hill sprints as a group
Moseyed back to STARTEX for COT
MARY:
Integrated into Tha-Thang
COUNT-OFF & NAME-O-RAMA
6 PAX (no FNGs): Jailbait, Handsy, Crayfish, Chiocetti, MIB, Bottomless (QIC)
CIRCLE OF TRUST/BOM:
Discussed the concept of preparedness and the role of the Q as a man who takes responsibility for the outcome. Discussed Dredd’s talk during GR12 about preparedness and how too often we are preparing with the idea that all things will be ideal. That the situation will be perfect. He used the example of hitting golf balls on the driving range only from the well manicured grass. While he was hitting golf balls, he noticed another guy over off to the side hitting golf balls from the trees and from the sand trap. He went over and asked him what he was doing and he said he was practicing these types of shots because he was noticing that he spent most of his time hitting from those particular types of areas and he wanted to be more prepared. Dredd then likened that to our daily lives challenging us to not only be prepared in a situation for what we feel confident in handling, but also being prepared for alternative outcomes that we might not feel so comfortable engaging. YHC confessed to the PAX that I have been guilty of engaging my kids and my wife with the idea that they will respond the way that I want them too and when they don’t that I react emotionally instead of out of a controlled preparedness. My challenge was for the PAX to prepare like Dredd challenged us sot that we can take full responsibility for the outcome.
MOLESKIN:
Great group and always enjoy my time at the Ruins.
ANNOUNCEMENTS:
APFT at the Barracks on Friday; Eli Grow 8k with registration info on Slack; MIB’s 43 birthday is on 10/26 so we need to celebrate
