Accountability to My Partner

AO: The Colosseum

When: 04/24/2021

PAX:

Number of Pax: 15

Pax Names: Bob Villa, Bone Spur, Bunker, Disco Ball, Dr. Fauci, Fish Sticks, Heifer, Jellystone, Pawn Star, Skinner, Slinky, Sparkler, Tourniquet, Vern,

Number of FNGS: 1

FNG Names: Lazyboy

QIC: Disco Ball


The BackBlast:

All week the weather called for rain during this EBC, however, we got lucky and the band of weather skirted us and we stayed dry.  Overall it was a warm morning in the upper 40’s.  I arrived onsite about 5:00am, several PAX were already in the parking lot getting ready, and several flags had already been planted.  I set up the BC, pretty easy, couple signs with exercises, got the old Boom Box out and set that up.  Said Hi to FNG Lazyboy

WOR

Motivators from 8

Hamstring stretch- Hold 30 seconds each side

Tappy taps IC 10

Good Mornings IC 10

Knee and ankle rotation IC 5 each way

arm circles IC 10 each way

Paired PAX into predetermined partners –

Thang 1- Only thang- Work with Partners hold them accountable to both form and reps

 

EXERCISES

  • BURPEES (20)
  • CURL TO PRESS (20)
  • BONNIE BLAIRS (20) EACH LEG HALF
  • COUPON SIDE BENDS (20)
  • DIPS (20)

 

RUN ¼ MILE LOOP

  • ROUNDS 1 &2 – 80% LONG STRAIGHT AWAYS, SPRINT SHORT STRAIGHT AWAYS
  • ROUNDS 3&UP- SPRINT LONG STRAIGHT AWAYS, 80% SHORT STRAIGHT AWAYS

 

6MOM

Big Boys- on my up- 30

Ring of Fire- 5 merkins

Ring of Exercises- PAX choose 3 reps per choice

COT:

Today was about accountability, holding each other accountable.  Sometimes I think we get away from that in the first F.  We do a good job on 2nd and 3rd F.  We have private groups, and dedicated channels to holding each other accountable outside of fitness.  Its uncomfortable to tell someone working out, go lower, do a full rep, stop quitting on yourself.  We form these bonds with people, and challenging what they are doing in fitness is hard, you dont want to cause bad blood or drama, you dont want to upset that person.  However, when you allow another PAX to short change themselves on reps or form, you are doing them a disservice, you are not helping them become better.  A PAX may not know he isnt going low enough or doing the exercise incorrectly, he doesnt have a mirror, he cant see what he is doing, so as people dedicated to Accountability, we should step out of our comfort zone and tell that person.  We need to strive to do the right thing, and the right thing is to hold those accountable, and accept when someone holds you accountable.  AYE!!

Prayer

Our Father

 

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