AO: The Wood
When: 05/02/2023
Number of Pax: 7
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Foreclosure
Introduction
2 days after returning from GrowRuck I decided to lead a workout the day after my 39th Birthday. Wanted to stay close to the COT and not run much.
Warm-O-Rama
Side straddle hops 39
Tappy taps 9
Abe vigotas 9
Willy mays hays 9
Arm circles 9
Daisy pickets 9
The Thang
Cones set up in a triangle 39 feet apart for 39th Birthday. 3 rounds. Bear crawl from cone to cone.
Merkin into plank jacks into shoulder taps 9
Butterfly sit ups to 39
Bent over row 39
Curls 39
Romanian Dead lift 39
Triangle bear crawl 3 cones
9 reps each cone…
9 blockies
9 Merkins cadence
9 burpees
9 curls cadence
9 plank jacks cadence
9 butterfly sit ups
9 shoulder press cadence
9 Merkins cadence
9 burpees
bear crawl back to starting cone.
we ran 3 laps around the parking lot after the Thang and during Mary
Mary
Flutter kicks 39 cadence
Plank jacks 39 cadence
LBCs 39 cadence
Mountain climbers 39 cadence
SSH to 39 in cadence.
Circle of Trust
COT was about being present in your family’s life. Don’t let your acceleration be the reason you’re away. Your legacy will be determined by others not by what you feel you have accomplished.
Naked Man Moleskin
Intentions were to avoid shoulder today. Somehow we did a lot of shoulders with the Bear Crawls and Plank Jacks