AO: The Wood
When: 06/26/2023
Number of Pax: 13
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Soft Hands
Introduction
PREBLAST – The Wood 
– 6/26/23 515-6am
Muscle of the Month – Part 3 of 6Join me tomorrow for the 3rd part in the muscle of the month series where we will target the 
, wrist, and elbow! This will be a grip co-Q with @Sparkler where we have some fun things all ready for you!
We’ll have kettlebells, sand, buckets, towels, etc to use tomorrow. It’s going to be fun and awesome so don’t miss this one!
You’ll need:
Shoes 
for all surfaces
Coupon
Drop your HC below 
in the thread 
!!
UPDATE: Drop coupons at little pavilion by playground on your way in to the AO!!
Warm-O-Rama
Soft Hands Intro
SSH
Wrist/ Hand Stretches
Sparkler takes over while walking while working towards the hill with mini Bricks in hand.Mini Bricks wrist curls – 25 to 50 reps
Arm Blaster:
-cicrcles
-grady corns
-ohc’s
-seal claps
-maraccan night clubs
When arriving at the base of the hill – Soft Hands takes over for Towel wringing/ squeezes exercises.
The Thang
Thang(s) – Split PAX into teams of 2 and set a 15 minute timer.(15 minutes) Sand carry. Buckets at the bottom of the hill. Transfer sand by hand to the buckets at the top of the hill. Two teams and it’s non stop movement for PAX to make as many rounds as possible in 15 minutes.
Split group in half. Soft Hands leads one group and Sparkler leads the other.(10 minutes)
Soft Hands – Dead hangs – Playground or pavilion. 3 sets of 30 seconds, 2 sets of 45 seconds and 1 set of 1 minute. 15 second rest in between.
+
Sparkler – Farmer Carry – Stations of Kettle Bells, various sizes and dumbells, rope attached to a kettle bell and coupons. In rotation 4 PAX are farmer carrying various weight around the pavillion. 3 other PAX are standing idle holding heavy stuff. 9 minutes in total with 30 second reps, minimal rest in between.
Circle of Trust
Does everyone know what a fartsack is?
How many times have you fartsacked an important family event, job responsibilities or a commitment to a friend?Probably not often. Why? Because it’s important to you and others around you.
How often have you fartsacked doing something for yourself? Something that will make you better, something that you committed yourself to but then decided someone else is more important.Why commit to something if it’s not important enough to honor that commitment to?
I’d never promise my kids I’d be there for them and then never show up. Or cover an important meeting for work and then not show up. List your daily commitments and your daily no’s. Balance your priorities, commit and win each day. Taking care of yourself first allows you to be there for others. Hard commit to making yourself better so that you can transfer that energy to others.
Aye!
Positive intentions around the circle and Prayer.
Naked Man Moleskin
FiA had about 20 women and they were right where we planned to be. Soft Hands and I talked about moving but then said, you know what? Let’s work together with them. And it was great. Encouragement from both side and FiA’s Q was excellent and had the group dialed in.
Carrying sand was a great change up. So much that I don’t think PAX could think about running up and down the hill.
The setup was a lot and way more than I was used to and the co-q adds to the challenge of Qing. Tclaps to Storm Chaser for the heavy assist in the setup, Soft Hands for the idea and invute to Co-Q and all of the PAX for their HC.