AO: The Grove
When: 08/28/2023
Number of Pax: 7
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Skinner
Introduction
Made my way out to The Grove for my AO VQ. It was a great mornign to get after it. Nice a cool, little humidity. Monday mornings at 5:15 am are no time for thinking, so the plan was to keep it simple. Two thangs: 11s and a 7-station rotation.
Warm-O-Rama
20 SSH IC
10 Good Mornings IC
15 SSH IC
10 Michale Phelps IC
10 Abe Vigodas
The Thang
11s:
-Hand Release Minnesota Mike Tyson
Bear Crawl half the lot
-Gas Pumpers
Jog back to the start
Station Rotation:
7 cones, each PAX started at a cone. Exercises we done to 25 reps unless doing 21s. When you complete your reps, rifle carry to the next cone. When you complete all 7, rifle carry to the center for 5 thrusters. Rinse and repeat, increasing thrusters by 5 after each full cycle.
Cone 1: Bent over rows
Cone 2: Overhead shoulder press
Cone 3: Skull Crushers
Cone 4: Pretzel should taps
Cone 5: Weighted squats
Cone 6: Merkins
Cone 7: 21s (curls)
Circle of Trust
It has been 7 years since my mom passed away. I wanted to take the time this morning to share a little bit about her in her honor and memory. I was raised by my mom from the time I was in 4th grade. While my dad was present in my life, he was not the fatherly leader a son needs. I got that from my mom. She worked tirelessly as a nurse at Little Company of Mary Hospital in Evergreen Park and served as an ambulance nurse on her nights off to make ends meet for my two sisters and me. She was the toughest, kindest, most loving parent a kid could have and I am grateful for the morals and standards that she instilled in me.
If you are lucky enough to have her around, call your mom and tell her you love her.
Naked Man Moleskin
Thank you to Hatchet for having my 6, Quatro, Schlitz, Pee Wee Herman, Derailed, and Meta for a great start to the week. Special shout out and prayers to our man Pee Wee – earned the acceleration flag this morning, and took the time to be vulnerable enough to share the impact that this F3 thing is having on his life. Praying that the right job opportunity comes for you brother! Keep moving forward!