AO: the-knoll
Q: morning star
PAX: Wolfpack, Siri, The Merchant, Ex-Pat, El Capitan, morning star, Malibu, Pebbles, Bumble bee (2.0)
FNGs: None
COUNT: 9
CONDITIONS: delightful and the rain held off
5:30am – welcome and disclaimer
WARMUP:
YHC loves motivators so much that I asked a PAX to lead a round since I couldn’t die to my Achilles recovery. El Capitan stepped up.
Motivators followed by lazy imperial walkers, little baby arm circles, and something else I can’t remember.
THE THANG:
Part 1
30 rounds of 10 seconds of work / 20 seconds of active recovery:
1. hinge from knees / neck mobility
2. hard style plank + super slow push up / rocking
3. super slow Freddy mercuries / egg rolls
YHC demoed the excerccises and then had to pre-evac Bumble bee home.
Part 2:
Wolfpack stepped in and led the pax in:
Alternating between Low Slow Squat and Low Slow Merkin.
– 20 reps, 10 second rest of both
– 15 reps, 15 second rest of both
– 10 reps, 20 second rest of both
– 5 reps with 5 second hold, 25 second rest of both
Part 3:
YHC returned and led PAX through originally planned thang 1. Swapped recovery and work time for last round (20 seconds work / 10 seconds active recovery)
Mary:
– Max plank for those doing plankpril.
– Flow core work along with low slow squats and slow merkins, ground movement (cat crawl, baby crawl), lots of rocking
MOLESKINE:
– I find that when I do “inner work” it cones in rounds … work that is slow and methodical, then a rest, then another round of work that may vary in intensity, then rest. If I don’t take time to actively recover I sputter and burn out. This applies to all areas of life.
– I like being able to play with the creativity of these workouts to reinforced things I’m learning and practicing in my day to day. Appreciate the PAX for engaging in these mini experiment and / learning labs.
– I’ll be coming back to this topic of our stories when I Q at pain-train in a couple weeks.
– Thank you to Wolfpack and the PAX for continuing the BD while I had to leave. Am continuously encouraged by how powerful shared leadership is. Let’s keep practicing it and demonstrating it in our day to day outside the gloom.
ANNOUNCEMENTS:
– plankpril continues, get out in public and take some photos
– Good meat and fellowship at Chunks place, check 2ndf for details
– Drop into pain-train this Friday, Wolfpack is leading growth phase ramp up to official launch on 5/10
– Keep inviting men you know, grab a business card if it helps to leave them with something tangible
COT:
YHC reflected on the peaks and valleys of his life, shared some. Encouraged the PAX to reflect on their story and find ways to celebrate and honor it, even the touch painful scenes.
Here are some things to consider:
– What are the most beautiful moments of my life?
– What are the most broken moments of my life?
– What are the highs and what are the lows?
– Who are the people that have had the impact impact on who I am today (even those that hurt or abused me)?
Here is the why behind this (quote from the Intentional Father by Jon Tyson):
“The goal here is to begin to get a sense of your own story, have awareness of the moments that have defined you,and remember the people who have shaped you. “”It’s important to come to terms with your own story. “”[Victor] Frankl said there’s something powerful about stepping back, gaining an objective distance from your own story, and observing the things that have made you who you are.”
YHC used to avoid his story, even despise it. It’s only recently that he’s come to explore it and honor it. That work (and it’s hard work) has led to much acceleration.
We ended with a ball of man with “honor” on 3.
