October 11, 2018

RiverFit Ruins-style

Ruins, Uncategorized, Weekday

THE SCENE: First cool morning of the season!  58 degrees and loving it.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hop x 20
Windmill x 10
Monkey humpers
Butt kickers 60 seconds
High Knees 60 seconds
Front Overhead arm circles x 10
Back Overhead arm circles x 10

THA-THANG:

We moseyed down the first set of stairs then turned LEFT.  We then ran down to the next set of stairs and headed down to the ground.  We continued our mosey to the Eastern most exercise station on the river.
 
At each station to HIMs did the exercise at hand while one HIM sprinted North to the street and back, then swapped with one of the men (2nd HIM sprinted to street & back while #1 & #3 exercise).  When all three finish, we moseyed to the next exercise station to rinse and repeat.  Here were the stations:
 
  • Dips
  • Stump Jumps
  • Decline Big Boy situps
  • Pull-ups
We completed all four, then moseyed up the stairs, circled back around to the beginning but found the sprinklers had turned on.  If warm outside this would have been a welcome surprise but it is the first cold morning of the year!  So we modified and alternated Stump Jumps & Merkins until time was up.  We headed up the stairs again for Mary.
 
MARY:

Iron Cross
Hold legs a foot off the crown and lean back at 45 degree angle.  Not sure how long we held, but it was a long time.
 
LBCs x 25
 
Flutter-kicks x 7
Micro Flutter-kicks x 5
Macro Flutter-kicks x 5

COUNT-OFF & NAME-O-RAMA
3 – Crayfish, Chioccetti, Jail bait

CIRCLE OF TRUST/BOM:

Today I wanted to share two leadership lessons that I’ve been learning over the last few years.

Solo Heroic -> Team Leadership
My tendency is to do things myself, not delegate, and work alone. This stems from trust issues, perfectionism, and other fears. But when the organization we lead grows and/or the people we are leading increases, we reach our limit and must move beyond solo heroic leadership. Also, God intends for us to work together. As a hand and foot have different functions, they must work together to make the body work.

L1 -> L2 -> L3 -> L4
Training and mentoring others does not come naturally to me. 3DM taught me a really helpful and simple way. L1 – I do, they watch. L2 – I do, they help. L3 – They do, I help. L4 – They do, I watch. My tendency is to go from L1 straight to L4. This short circuits the process and isn’t fair to the one I’m mentoring.

MOLESKIN:
When going down the stairs we passed a man who asked if we were the “fabled men in black” who he’d heard of.  We felt famous and secret agentish if only for a moment.

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