AO: The Wood
When: 11/16/2022
Number of Pax: 13
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Burnt Ends
Introduction
Light breeze, ~32 degrees, no snow or rain
Warm-O-Rama
First exercise – Motivators from (6), ready position you are in it, in cadence, begin
Recover
Second exercise – Abe Vigodas, ready position you are in it, in cadence, begin (10)
Recover
Third Exercise – Tappy taps, ready position you are in it, in cadence, begin (10)
Recover
Last Exercise – Shoulder Circles, ready position you are in it, in cadence, begin (10)
The Thang
Farmer’s Carry to the Pavilion Near the Lake
Thang 1
- Team of two
- One man carry’s two coupons
- Second man performs (10) Cooperhead Squats – 3 sec down and explode up on 4
- Second man sprints to first man
- Switch – second man carries two coupons
- First man performs (10) Cooperhead Squats
Thang 2
Round 1
- Colt 45s – 15 half curls up, 15 half curls down, 15 full curls
- 30 Bench Press
- 15 Dips
- Run lap around the lake = 1/4 mile
Round 2
- 45 Jump Ropes
- 30 Skull Crushers
- 15 Step Ups – 2 legs = 1 Step-up
- Run lap around the lake = 1/4 mile
Round 3
- Bolt 45s – 15 squats down to halfway, 15 squats from halfway to down, 15 full squats
- 30 Shoulder Press
- 15 Bobby Hurleys
- Run lap around the lake = 1/4 mile
Rinse and Repeat
Circle of Trust
Kids have been in college all year and this is my M’s and I second year of being empty nesters. Appreciate the time with my wife, but looking really forward to having the kids home next week and then again in a couple more weeks for Christmas break. When the kids were young, I focused heavily on my career, working 12+ hour days, and not really being there for my family during the week. They grew up fast and were in high school before I realized family is so much important than career and they needed to be my focus. I urge those with young families, career is not important, it’s a job and way ti support your family, but time, energy, and focusing on the family is so much more fulfilling and important.
Naked Man Moleskin
Ended in prayer