AO: The Silo
When: 12/27/2023
Number of Pax: 18
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Foundation
Introduction
It was chilly when Foundation got there but there were at least a half dozen bad ass PAX doing an EC run. Good Job fellas!
Warm-O-Rama
Motivators, External Rotations, Tappy Taps and Downward Dog
The Thang
Thang 1 Ladders
One station at one end of lot and then one about a 1/3 across then another at 2/3 and the other at the far end
Station 1 -15 Overhead Press and 15 Bent Over Rows
Station 2 – 5 LAF Squats
Station 3 – 10 Squats w alternating inside hip swing
Station 4 – 15 air squats
Start at Station 1 then go to 2 and back to 1. Then run to station 3 and back to 1 and then 4 and back to 1. and then work your way back down and then back up the ladder
Thang 2 Count by 2
Station 1 at far end of lot by pavilion side
Station 2 at the pavilion by the playground
Do 2 merkins and 2 curls at Station 1 and run to Station 2 and do 2 dips on benches and run back to station 1. Thgen add 2 to each exercise so 4 at each. Then add 2 so 6 of each and so forth. After you did 16 then you subtracted 2 each time.
Circle of Trust
The quote I want to start with today is “Every morning we get a chance to be different. A chance to
change. A chance to be better.” For a good portion of my adult life, I would constantly worry about
things outside of my control such as about what people would say or act. A fought with anxiety for
years and felt like it really didn’t matter what I did because I couldn’t change anything. I finally have
learned to let go and not waste time and energy worrying about things I can’t control. Now, I
embrace the gift that we get every morning when we wake up. I have the gift to improve my fitness
by working out. I have the gift to improve my relationships with my loved ones by talking and
listening to them and being empathetic of their feelings. I have the gift to learn something new by
reading or taking a class. My challenge to you is to embrace this gift. Think of one thing that you
will do tomorrow to be better and improve some area of your life.
Aye?
Naked Man Moleskin
Ended in prayer