Before driving out to the finest patch of Astroturf in North Hills, YHC emptied his shed and loaded his Prius with various things the PAX could pick up and play with: sandbags, dumbbells, kettlebells. After piling everything in the middle of the circle, and lots of uncertain looks, the morning began:
Warm up: YHC called out the first 3 exercises, and then went around the circle so each of the PAX could pick an exercise to loosen and warm any parts in need:
- SSH
- Static hamstring stretch
- Cross legged static hamstring stretch
- Good mornings
- Prisoner squat
- Calf stretch
- Prayer squat
- Imperial walker
- LBC
The Thang:
Grab something heavy. 3 rounds:
- 10 x burpee presses
- 20 x straight armed pull over/reverse crunch
Put your heavy thing down & partner up. 3 rounds:
- 10 x Partner Lat Pull down [Bent over row for the seventh man]
- 10 x Hindu merkins
- Flap jack (so 6 sets of Hindu merkins total, per man)
Grab something heavy. 3 rounds:
- 10 x weighted lunge
- 20 x weighted dying cock roach
Naked Moleskin:
I have been to lots of programs on leadership, seen lots of speakers, and have even taught it myself in different seminars and university courses. This weekend I dropped my 15 year old daughter at General Hugh Shelton’s week long Leadership Challenge and had a chance to hear the General speak. The former Commander in Chief of Special Operations Command (SOCOM), and Chairman of the Joint Chiefs of Staff brought a whole new level of credibility and insight to the topic of leadership.
Growing up, the image of a “leader” I had was one of authoritarian rule: someone craving to be out front; probably a type-A personality and domineering; not necessarily patient with other’s ideas.
Coming from a standpoint of integrity, character and confident humility, General Shelton stressed the honor and privilege to lead, as well as the responsibility. In the grand scheme of things, and even in the not-so-grand scheme of things, Q-ing a workout is just a small act. Yet it carries with it a responsibility that I am always humbled by. You look around the circle at a group of other grown men who got up before dawn, dragged themselves out to some park somewhere, and each-and-every one of them give you their valuable time, and do whatever you ask. It is an honor to have them place their trust in you – trust that you will give the young, strong bucks a workout worth their waking up, and that you will give the older achy ones (like me) something they can manage with a sense of pride and accomplishment.
Thank you to the six other PAX who came out this morning and offered me your time. Your hard work and trust were a gift.
COT:
Announcements. Prayer requests for Cornholio’s grandfather and HoJo’s father.
Getty took us out us out beautifully.
Graciously yours, Cut Me Mick
