October 10, 2022//Aldricch Elementary//AO-Coronado//
Pax: Folsom, Canadian Bacon, Cyclone, Gator, Lincoln Log, Doppler, Greasefire, Patton, Caruso, Snowman, Fudd, Superfly, Vlasik, Mulligan, Scoober,
Q: Buns of Steel and Frosty
What a beautiful morning! Going to be a lot of firsts today. First time either of us have lead at Coronado or together. Don’t overlook the magic power of the co-Q. It all started when Buns and I met up at Aldrich on Sunday evening to do a little planning. It’s so important to have interactions with our brothers. Iron sharpens iron. That is why we’re here. Something as little as a 10 minute meeting on a Sunday evening might be just what one of us needed.
Delivered the mission statement, core principles and creedo.
Frosty reminded the PAX that Coronado was low impact for high impact men. Modify as needed but as always, modify the exercise not the effort!
We moseyed to the basketball court and welcomed Folsom.
Warm O’ Rama The PAX circled up for warm-o-rama
15 SSH
15 Tappy-Taps
10 Big Ones
We didn’t spend a lot of time on warming up. We had thangs to do
Pre Thang: YHC lead the PAX to the soccer practice fields where some cones were set up about 40 yards from the building. The pre-thang was good old fashioned 11’s from the cones to the building. There is a bit of an incline on the building side which made it a little challenging. The beautiful thing about 11’s is you go at your pace. Push yourself or give yourself a little grace.
11s – Merkins and Squats
We concluded the pre-thang with a wall sit until Buns and I figured out what was next.
The Thang: Buns lead the PAX to the front of the building in front of what I believe are the main doors. There, he put us in groups of 4. The thang was a grinder: 2 out of the 4 in your group ran around the building (at their pace) while the other 2 AMRAP’d designated exercise. The exercises were.
Burpees
High Knees
Frozen Freddie’s
Crab Cakes
Alt Shoulder Taps
Lunges
LBC’s
Merkins
Dips
Squat Jumps
Mountain Climbers
Omaha was called and it was back to the flag.
Announcements/Prayers: Tons of announcements and prayers, due to the timeliness of this backblast, I’m not even going to try and list them
COT: I had a COT planned and audibled at the end because I was so inspired by what I saw out there. Coronado is an AO that caters to people coming back from injury, just starting out or maybe “Respect”s that just can’t run like they used to. It was awesome to see. I hope some found out they could do more than they thought and I hope everyone left as proud of themselves as I was to be around them.
When I first started F3 I couldn’t run across Stinson Park or do more than 3 Merkins in a row. I was embarrassed but didn’t need to be. I was welcomed enough to keep coming back and I’m glad I did. I am a terrible athlete and my learning curve was a little larger than most people’s. But I kept coming back and it started to get easier and I started getting better. I can hang in there with most beatdowns now and I even pre-run. This year I ran an entire half marathon.
So trust the process and keep coming back
Aye- Frosty