01/28/2023 - Ranch - Catty KEG Workout

Conditions: 28 degrees, light breeze, clear. There were 4 of us for the Early Bird Special (5 counting Zena who just missed us at 5:35)

K.E.G. (Krucial Event Guidelines) WORK OUT – Extended Edition. In my effort to get more PAX involved and motivated towards creating 2nd F events, YHC continued with the KEG Workout – a whole hours worth. Attempting to present a simple framework for men to create & produce a Fellowship event, along with the help of other men. Again, the 4 key elements of a great event:

• You must be the EVENT Q
• You need WING MEN to help you
• Plan & Broadcast at least ONE MONTH OUT
• You need to make PERSONAL INVITES

I began with this question: Is there an event YOU can own? SOCIAL / FOODIE / CSAUP / M’s / 2.0’s? We’ll discuss at Mary.

 WARM UP – S.S.A.M.P.I.L. (OYO) Stretches – arms, neck, quads, (IC) SSH, Abe Vigodas, Merkins, Mtn Climbers, Peter Parkers, Imperial Walkers, Side Lunge/Std Lunge

MOSEY AROUND TO PAVILION

• You are the EVENT Q. You need to own it – just like if you were Q-ing a workout, you are responsible for set up, timing, breakdown, etc. You need to ensure all aspects are addressed. 5 Burpees/10 Hill Billy Walkers/15 Ja-Lo’s/10 HillBilly Walkers/5 Burpees

MOSEY AROUND TO PLAYGROUND

• Have at least one or 2 WING MEN. These are guys that will want to help, allow them to. Sharing burdens helps others grow and is a win/win. Matthew 11: 28-30 is the Ultimate burden-sharing:

²⁸ “Come to me, all you who are weary and burdened, and I will give you rest. ²⁹ Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. ³⁰ For my yoke is easy and my burden is light.”

Questions: Where are the burdens? Who’s sharing them? Who receives an advantage? Pair up for…

Wheel Barrow to end – Merkins

Wheel Barrow back – Australian Snow Angels

Wheel Barrow to end – Plankjacks

Wheel Barrow back – Monkey Humpers

 MOSEY AROUND TO THE HILL

• Publicize it at least ONE MONTH (4 weeks) out. Allow time to schedule it in for you and everyone else involved.

Level Work (4 levels of the Catty for 4 weeks in a month): 10 B. Hurleys at each level then mosey back to bottom, then Squats/Up Hill Crab Cakes/Lunges on each level the 2nd time around (cut this a little short due to time)

MOSEY AROUND TO SHOVEL FLAG

• Finally, PERSONAL INVITES – sadly some might consider this uncomfortable, but we need to do things the old-fashioned way. And if your wing men do the same, it almost guarantees success

Burpee Motivators aka ‘BurpeeVators’ from 5 – begin each motivator cycle with 5 followed by 1 burpee, increasing burpees/decreasing motivators (thanks Biscuit)

MARY + EVENT IDEAS DISCUSSION. Drop Box: Saturday combo beatdown (combining the 3 Saturday morning PAX to one location every month or so, with a great big coffeteria to follow). Zena: tubing trip –  a flotilla of sorts. Long Haul had something very cool (which I’ve forgotten) so ask him about the next time you see him.

CoR, Nor CoT. Praises and Prayers: Lifting up Hot Shot’s sister and great nephew for speedy recoveries, all others spoken and unspoken, This was Hot Shot’s last week at Laurel House – what a huge testament and contribution he’s made to that effort – along with many F3 brothers. Hope they know how fortunate they were to have him!

Excellent Q Source @Panera led by Dr. Luck – some great discussions as always. Dr. Seuss and Starsky dropped in for a visit!

Today at 4 – 7pm, Mani @Rising River Brewing, next Saturday 2/4 is Men’s No Regrets Conference @Salem Bible Church; 6:30 beatdown (Bee Hive and Ranch closed), conference is 8am – 2pm.