AO: Three Rivers
When: 10/12/2023
Number of Pax: 9
DR Names:
Number of FNGS: 0
FNG Names:
QIC: SoccerMom
Introduction
Beautiful cool, rainy morning for an outdoor beatdown! Apparently, laying on cold/wet pavement for exercises isn’t appreciated, can’t wait for January…
5 core principles, mission statement and credo.
Warm-O-Rama
All in Cadence:
Good Mornings
Michael Phelps
Imperial Walkers
Tappy Taps
Arm Circles
The Thang
Thang 1:
Simple 4 Corners with:
- 50 Curls & 25 Heels to Heaven
- 50 Overhead Press & 25 25 LBCs
- 50 Coupon Chest Press & 25 pickle pushers
- 50 Skull Crushers & 25 2 count Flutter Kicks
Rifle Carry to next station & 1 lap around the 4 corners before moving on to the next
Thang 2:
Drop Sets of:
- Merkins
- Bent Over Rows
- Goblet Squats
- Curl to Press
- Split Squat L & R
8 reps of each exercise then
30 SSH & 30 Mountain Climbers then
drop the reps of the exercise by 1 and rinse and repeat
Circle of Trust
I typically like to put some thought into my COT’s and usually a good quote. I was sidetracked yesterday when I received a call from my son’s school that he had fallen, hit his head and was unable to talk coherently. I spent the rest of the afternoon and evening in the ER with my concussed son, so I didn’t have time to really put anything together. Reminded the PAX to not take time with family for granted, enjoy it as much as you can.
Naked Man Moleskin
The mumble chatter was great as always, I mean Yellow Card was there. Great to see some of the newer PAX really pushing themselves.
KEEP ACCELERATING!!!