AO: The Grove
When: 03/04/2024
Number of Pax: 17
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Chum Bucket
Introduction
Did you know that the first Monday of March is a holiday? Today’s boot camp is in honor of the “father of the American cavalry” and Revolutionary War hero, Casimir Pulaski. I arrived a little early to set-up at the school playground, and then joined Foreclosure and Hatchet on an EC run around the pond.
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.
Extended “world’s greatest stretch” with some calf and hamstring stretches.
Mosey to the playground, drop off coupons, and mosey around parking lot to show the run route.
The Thang
Merkin and pull circuit for Casimir Pulaski.
Round 1: 20 merkins, 20 coupon rows, 5 dips on bars, 5 pull-ups, run
Round 2: 20 derkins, 20 upright rows, 5 dips on bars, 5 pull-ups, run
Round 3: 20 irkins, 10 lawn-mowers each side, 5 dips on bars, 5 pull-ups, run
Round 4: 20 perfect merkins, 20 reverse grip rows, 5 dips on bars, 5 pull-ups, run
Rinse and repeat until 5:52, and then head back to flags for Mary. Everyone finished at least one circuit. I set the “stretch” goal of completing 2 circuits which was accomplished.
Mary:
Plank walk as a group in a circle to the right, 10 tempo merkins, plank walk as a group in a circle to the left back to starting spot.
Supermans, toe touches, rope pulls, boxers, and more tempo merkins until 6am.
Circle of Trust
- Reiterated something I heard from Millville – when you Q, you have control of the workout, so pick something you need improvement on. I have a lot of things I could improve on, but I’m really terrible at pull-ups. So, we did a bunch today.
- Reiterated something I heard from Dauber during his President’s Day Q – use these days to go back and learn some history. So, the PAX got a little history lesson on Casimir Pulaski. I read through some fun facts. Go look him up!
Naked Man Moleskin
Thanks everyone for indulging me in some Polish pride today. Thanks Hatchet for being our 6 and keeping us on time today. And thanks Den Mother for bringing TRFC!