7 HIMS of the Rock Region gathered today at the new Veteran for some boot and discussion on this weeks topic, Queen. Simply put, the Queen is the complement to the King – the King is a man’s fitness and the Queen is his diet, or what he puts into his body. But I digress, more on that later. At the appointed hour, we circled up and got started with a warm-up. YHC explained to the PAX that the plan for today was to stay in the First Baptist parking lot and that we would stay together, mostly boot, not a lot of running. So that’s what we did –
The Thang –
After the warm-up we gathered at one of the parking islands and did Toy Soldiers, butt-kickers and shuffle left / right. We then gathered at the back of the parking lot to get the workout started with some core. I like to begin the workouts I lead with core work because it serves as the pivot point for our bodies. A strong core is vital to a man’s fitness level – #King. This included alternating shoulder taps, flutters, six inches and LBC’s. Once we finished with the core work, we stepped over onto a grassy area and got in 2 lines, head to head for partner plank claps. We finished up here with a set of Makhtar N’Diaye’s followed by Knee-tar N’Diayes (sometimes called surrenders). Then we did a set of Bat Wings to get our shoulders loosened up and headed to the center of the parking lot where we did 10 Merkins at the end of a stripe and crawled down the line sideways and did 10 Merkins and crawled back. Sgt York brought these out to the Tavern last week & they were quickly a fan favorite. With imitation being the most sincere form of flattery, YHC brought them to the Veteran. Next we did a modified round of BOMBS by doing each in cadence & staying together, as promised. We moseyed from one end of the parking lot after each set. This included 10 burpees / 40 overhead claps / 10 Merkins X 3 positions = 30 total / 35 LBC’s / 40 squats, all IC. Great job by all the men! We finished with 2 laps around the perimeter of the parking lot and stayed together, picking up the Six as needed. Once we got back to COT we had 1 minute left and finished with 40 SSH. Altogether we got in about 1.5 miles and a fully body workout. We concluded our time together with about a 20 minute discussion on the Q source topic for the week, as mentioned earlier, Queen. The Queen complements the King – what we put in our body is just as important, if not more important that what we try to get out of our body. You can’t out-Queen the King & you can’t out-King the Queen. They need to work in tandem so a man can continue to accelerate. How do you do this?
1 – Set a Standard
2 – Enforce the Standard
3 – Consequence
We closed out the morning with announcements, prayers & praises. Smiley Face took over this morning as the site Q from Burgundy and he will do a great job with the AO. Give the new Veteran a try and check out the Q Source on the F3Nation website. There is a lot of useful info to be found. As always, it’s a honor to be asked to lead –
Ponytail out –