AO: The Olympiad
When: 12/12/2024
Number of Pax: 18
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cinderella
Introduction
The forecast called for below zero wind chills with a temp of 6 degrees and winds out of the west at 11mph. That said, the program design called for constant movement while up holding our Credo.
Playlist included all songs from 1968 when it was 53 degrees on this date back then…
Warm-O-Rama
SSH x 15
Imperial Walkers x 15
Tail Fighters x 15
Calf stretch/worlds greatest stretch progression
Plank Jacks x 15
((ALL IN CADENCE except the stretch))
The Thang
Two Part Thang OYO
Part 1–>7’s
Thrusters to coupon carry to half way cone, drop the coupon and run to far cone, CCD’s on far end
Pick up the 6 when done
Part 2–>4 Corners, 25 reps all exercises
Corner 1 w/Coupons.
- Chest Press
- Skull Crusher
- LBC’s
- Run to corner 2
Corner 2
- Air Squats
- Reverse Lunges
- American Hammers
- Side shuffle R to corner 3
Corner 3
- Irkins
- Grady Corns
- Big Boys
- Run to corner 4
Corner 4
- Rocky Balboas
- Moroccan Night Clubs
- Freddie Mercury’s
- Side Shuffle L to corner 1
Rinse and repeat until Mary
Mary until 0600
- Pickle pushers
- Heel Taps
- Plank progression-High, low, shakiras in cadence x 10, low, high, R side plank, high, 5 merkins, High, L side plank, high, 5 merkins, high
Circle of Trust
The unfortunate loss of a close friend was the topic of my COT and it was simple. If your thinking about someone, in that moment, reach out. If your thinking you want to tell your kids, spouse, significant other, you love them, don’t wait. We never know when we’re called, but we’ll all be called and can’t stop what’s coming. So, take advantage of the time we’re here.
Naked Man Moleskin
Music was too loud for WoR, need to tone that down a bit.
WoR also felt a bit rushed, like too much energy.
Good feedback on the design, everyone seemed to keep warm.