Accelerating backwards

AO: DMZ

When: 04/08/2025

Number of Pax: 8

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Bedpan


Introduction

Why is back to being cold.  Either way, it was a nice morning to get after it and increase our heart rates.  Vern and I had a nice EC run that was not an 8 minute clip like the Ridge EC yesterday.

Warm-O-Rama

  • SSH x 25
  • Water Wheel x 10
  • Tennessee Rocking Chair x 10
  • Arm Circles / Chinook x 10
  • Tappy Taps x 10

The Thang

Thang 1 – Elizabeth Warren (Bernie Sanders Indian Run)

  • PAX lunge walk backwards, PAX in the front Bernie Sanders to the back of the line, resumes lunge walk, yells go for next PAX

 

Thang 2 – Quarter Pounder

  • Sprint to the 25 yard line and do 25 merkins, run backwards to goal line
  • Sprint to the 50 yard line and do 50 monkey humpers, run backwards to goal line
  • Sprint to the 75 yard line and do 75 mountain climbers, run backwards to goal line
  • Spring to the 100 yard line and do 100 SSH, run backwards to goal line
  • Pick up the 6

 

Thang 3 – 4 Corners

Round 1

  • Sprint to first corner – 10 Burpee
  • Sprint to second corner – 10 Copperhead Squats (3 count, hands on head)
  • Sprint to third corner – 10 Burpee
  • Spring to fourth corner – 10 Copperhead Squats

 

Round 2

  • Sprint to first corner – 10 Carolina Drydocks
  • Sprint to second corner – 10 Jump squats
  • Sprint to third corner – 10 Carolina Drydocks
  • Sprint to fourth corner – 10 Jump Squats

7’s

  • Big Boy / Merkin

Mary

  • XYs x 10
  • Xs and Os – Q calls out
  • Ring of fire, 3, 2, 1 merkin
  • Stretch Hamstrings

Circle of Trust

I shared how powerful our weekly family meeting has been.  Bringing back structure to our family was so needed.  At first our daughters were reluctant to want to participate.  The second meeting they had a better idea of what to expect and a bit more engaged.  Yesterday, they did not give any push back for the meeting, engaged in the topics, and did not ask to leave before the end.  We all desire structure in our lives and bringing family focused structured back into our home has been so wonderful.

I can not express enough how powerful this is and you should try it out.  Ask ChatGPT for an outline to get your started.  Mention your kids ages and go from there.

Naked Man Moleskin

Zimmer crushed it with two types of coffee this morning.  Thank you for making coffeeteria possible.

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