AO: Da Grizz
When: 01/05/2024
Number of Pax: 20
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Chum Bucket
Introduction
Remix of the IPC Cindy 500. Great morning for a workout. 8 PAX from the Southsid3 region came downrange for their Eskibros competition, and it was great to have them out.
Warm-O-Rama
Jog in place while I went over the introduction and disclaimer.
SSH OYO while I went over the F3 mission, core principles, and credo.
World’s greatest stretch with a calf stretch and hamstring stretch built-in.
Mosey the run route.
The Thang
Round 1: 10 HRM, 15 shoulder taps, 20 HRM, 25 shoulder taps, 30 HRM, run 1/4 mile
Round 2: 10 shoulder taps, 15 rowers, 20 shoulder taps, 25 rowers, 30 shoulder taps, run 1/4 mile
Round 3: 10 rowers, 15 Bobby H, 20 rowers, 25 Bobby H, 30 rowers, run 1/4 mile
Round 4: 10 Bobby H, 15 burpees, 20 Bobby H, 25 burpees, 30 Bobby H, run 1/4 mile
Round 5: 10 burpees, 15 HRM, 20 burpees, 25 HRM, 30 burpees
Mary: The Chum Bucket Crunch Circuit (10 crunch exercises x 20 reps continuous on my call-out). Finished with 10 Freddy Mercuries in cadence. Recover recover right at 6 on the nose.
Circle of Trust
Been thinking about jesters a bit lately. My 34 year old cousin is in the hospital right now working on a liver transplant from heavy drinking. Anxiety and alcohol abuse is an issue for my extended family. I’m very lucky and thankful that I have a great support system with my family and friends, but a lot of people don’t have that. We all have jesters and blind spots. Don’t be ashamed of it. Find ways to work through it.
Naked Man Moleskin
Thanks Yellow Pages for having our 6 today. I would’ve forgot about the count and asking about certified PAX, but he stepped right in at the right time to make sure this important information was covered. Thanks Millville for bringing the coffee, especially with the 8 downrange PAX from Southside in attendance today. And thanks Cowbell for the “lift” today so that we could get lights at the pavilion for coffee. Great group today!