AO: The Wood
When: 04/04/2023
Number of Pax: 7
DR Names:
Number of FNGS: 0
FNG Names:
QIC: SoftHands
Introduction
Got to the AO and stepped out into a wind tunnel. Didn’t know the wind was blowing that hard today but the temps were nice around 40deg. We circled up and lost grabbed a vest for the beatdown after some mumblechatter in the thread yesterday.
Warm-O-Rama
SSHs x 30, silent after 5. We missed the end so did 5 penalty burpees. Add another 5!for the flag falling down.
active warm-up followed: Frankensteins, willie mays Hayes, hamstrung scoops, Carioca, high knees, butt kicks.
The Thang
Started with 30 blockees, 60 bent over rows, and a 90 second coupon hold. Then headed out for an Indian run to village hall.
Once we got there we did a couple triangle loops. First one was at the pavilion: 30 quick step taps, 60 triceps dips, 90 later step downs (45each leg). Then run to bridge and bear crawl all the way across. Completes that two times.
Second loop was 60 clockwise merkins (15 each spot), 30 derkins, 30 Irkins, and 90 step ups (45 each leg).
them we did 3 x30 sec hangs on the playground followed by 15 of each of Irkins, derkins, merkins.
them ran back to flags via Indian run for a couple minute stretch session for Mary.
Circle of Trust
30-60-90 is a pattern. Patterns are essentially habits. Creating a pattern (good or bad) can make a habit. Create positive patterns that turn into positive habits. Do them over the course of 30-60-90 days and likely they will carry forward. Ended in prayer.
Naked Man Moleskin
Thanks to the men today that pushed beyond some limits. That sucked for sure but we all made it and got stronger no doubt. Congrats to Bunny Hill for completing his 400th post!! Make it a great day men!