Spring Training

AO: Da Grizz

When: 03/02/2024

Number of Pax: 12

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Cinderella


Introduction

Spring is far more than just a changing of seasons; it’s a rebirth of the spirit.

Warm-O-Rama

SSHx20

Tempo squat calf raise x 5

Imperial Walkers x 10

Good mornings x 10

Tai Fighters x 10

Michael Phelps x 10

The Thang

5 rounds of various coupon and body weight exercises with a lap around the bases in a variety of ways.

Round 1 –Chest Press, Irkin, Derkin

“Run” the bases-jog to first, duck walk to second, side step squat to third, flip half way, jog home

Round 2- Air Squats, Reverse Lunges, Goblet squats w/ Coupon

“Run” the bases-Sand Bag Fireman carry all the way around

Round 3-LBC’s, Am Hammers, Big Boys

“Run” the bases-Rifle Carry Coupon around the bases

Round 4-OHP’s, Curls, Skulls

“Run” the bases-jog to first, carioca 2 to 3rd,  jog home

Round 5 Rows, Birdogs, R&L Lawn Mowers

“Run” the bases-SandBag Firemans carry all the way around

Mary was Broga through a sequence including Chair, forward fold, planks(regular and side), down dogs, low lunge crescent R&L, low lunge w/twist R&L.

Circle of Trust

The Pain Cave:

You don’t sign up for a marathon or ultramarathon to avoid discomfort. Getting to the pain and suffering during the race is the point. When the pain arrives, you have a choice:
Quit or embrace the pain cave.
The pain cave is a place where only pain exists.
• No exit around the corner
• No mind trick to make it better
• No way to motivate yourself out of it There’s only the pain.
Distance runners know this place well.
If you embrace the pain cave, you get to work. Imagine chiseling away at the cave to make it bigger. So you can endure more
Here’s the thing… Pain = Growth
It’s not fun. But on the other side of pain and suffering is greatness
This applies well beyond running. There are things we avoid because they’re hard and we don’t want to do them:
• Hard conversations
• Getting up early to hit the gym
• Going the extra mile on the project
Don’t avoid them. Seek them out.

Naked Man Moleskin

Could have spaced out the coupon stations a bit and done a little more explaining on some of the exercises.

Perhaps type and print the sheets to be more legible.

Congrats to Boomer for achieving the Acceleration Flag from Depends

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