AO: The Olympiad
When: 03/12/2024
Number of Pax: 10
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Dilly Dilly
Introduction
Perfect temps. were in order this morning as the PAX rolled in & the mummble chatter got going. John Denver talked about his recommitment to BD’s, Millville decided to tell his wife to sleep in so he could join us, Bob Villa was way early, & Headband came in from a little run from who knows where!!
Warm-O-Rama
WARM UP
· Jog in place while go through: disclaimer, mission, principles, & credo
· 21’s (SSH) – if do not finish the same then 3 burpees
· Willie Mays Hays – 10 IC
· Downward dog into runners stretch
· Tappy Taps – 10 IC
· Michael Phelps – 10 IC
· Goof Balls – 10 IC
The Thang
THANG 1 – Interval Time
· Run 400 meters at 120% of your normal race pace then complete the cool down below
o 2 x = Mosey 200 meters, complete 15 merkins & 15 Big Boys
· Run 400 meters at 120% of your normal race pace then complete the cool down below
o 2 X = Mosey 200 meters, complete 15 overhead claps & 15 Flutter kicks
· Run 400 meters at 120% of your normal race pace then complete the cool down below
o 2 x = Mosey 200 meters, complete 15 seal claps & 15 LBC’s
· Run 400 meters at 120% of your normal race pace then complete the cool down below
o 2 x = Mosey 200 meters, complete 15 merkins & 15 Big Boys
· Run 400 meters at 120% of your normal race pace then complete the cool down below
o 2 X = Mosey 200 meters, complete 15 overhead claps & 15 Flutter kicks
· Run 400 meters at 120% of your normal race pace then complete the cool down below
o 2 x = Mosey 200 meters, complete 15 seal claps & 15 LBC’s
· Run 400 meters at 120% of normal race pace then mosey back to flags
THANG 2 – BOMBS & Sprints
· Partner one sprint to 1st light pole & sprint back while partner 2 does exercise below; switch; next rotation 2nd light pole; continue the light poles until BOMBS below is complete
o Burpees, Overhead claps, Merkins, Big Boys, Squats
MARY (5 mins)
· Monkey Crunches 20
· LBC’s 20
· American Hammers 20
Circle of Trust
Count – Double digit 10
AAR – group liked the format & focus on core/upper body during rest to give the legs a break; I acknowledged that could be an opportunity to give guys chance to switch from first group of second group
Announcements – need more help for the fastest run ever on March 16th!!
Prayers – in our hearts
Naked Man Moleskin
CoT
· Currently just finished the 5th Warrior Kid book that Jocko wrote for kids so anybody who guessed Jocko from my pre-blast you are correct.
· Any of these Warrior Kid Codes sound familiar
o Wake up early.
o Studies to learn.
o Trains hard, exercises, & eats right.
o Trains to know how to fight to help protect the weak.
o Treats people with respect.
o Is always prepared.
o Always does his best.
o Stays humble.
· What are you teaching your kids. Do you have a mission & principles (code) that you are always reinforcing? Is it the ten commandments, is it the WK code, is it your own set of principles your family has created. When times get tough & life gets busy many of us resort to reacting but in reality shouldn’t we pause & reflect on our code & standards for how we react? If the answer is yes then maybe it is time for you to create some principles