Conditions:

About 35 & Clear

Disclosures:

Standard

Warmarama:

• SSH x 25 (IC)
• TTT x 10 (IC)
• High Knees x 10 (IC)
• Michael Phelps x 10 (IC)
• Mountain Climbers x 10 (IC)

The Thang:

Various exercises performed by the PAX, supported by multiple Lightpole Weinke’s. All Abs exercises were double count (count one side). Then finished with Dealer’s Choice.

Asked the PAX at the beginning of the workout to try to learn something, just one thing new about someone they did not already know. Sparked some good conversation and stories that otherwise wouldn’t have been shared.

Exercises:

1^st Set of 3 – Mosey between sets

• Merkins x 20, 15, 10
• Copperhead Squats x 20, 15, 10
• FreddieMercury x 20, 15, 10

2^nd Set – Lunge Walk to first lightpole, Mosey rest of the way

• Carolina Dry-Docks – 15, 10, 5
• American Hammers – 30, 20, 10
• Burpees – 5, 5, 5

3^rd Set – Bear Crawl to first lightpole, Mosey rest of the way

• Flutterkicks – 10, 10, 10
• Jump Squats – 15, 10, 5
• Burpees – 5, 5, 5

4^th Set – Mosey between sets

• Shoulder Tap Merkins – 10, 10, 10
• LBCs – 20, 20, 20
• Burpees – 5, 5, 5

5^th Set – Mosey to back of building for “Surpise Weinke”

• Shoulder Tap Merkins x 10 (IC)
• Bonnie Blair x 10 (IC)
• LBCs x 20
• Mountain Climbers x 10 (IC)
• More Burpees (PAX voted, settled on 5) – Marvel set the bar low with 3 to help bring the number down, well played.

Finished @ the Flag with Dealer’s Choice

COT:

Shared my story of how Moneyball used “generative” conversation to get me (Slinger) to an F3 workout back in June 2022. The main takeaway for us all, especially during the holiday season where we typically spend time with family or friends, many of which we don’t see or speak to all that often – is to try and be “generative” not “formulaic”.

This means we go beyond the typical “how’s the weather” or “how’s work” type of questions, and ask things that help a person open up. The goal being to start a conversation where we can encourage others, or get a better perspective into someone else’s situation.

Examples of Generative questions:

• Did you start practicing a positive habit this year? What was it?
• Mention a bad habit you’re trying to break, and then ask if there is a habit they want to stop… sets the stage to be accountable to each other and grow a relationship.
• If you could meet and talk to one person this coming year, who would it be?
• If you could write the ending to your life story, how would you want people to remember you?
• Easy one for all of us… What’s your story?

Announcements:

Santa Claus Shuffle coming up soon. Bing thanked all PAX who came to view the Tidewater Youth Services project, asks anyone who can to support them and the boys during an upcoming Saturday workout. Reach out to Bing if you want to be involved with the project / know someone who can help, or support them in other ways.