AO: The Wood
When: 10/17/2022
Number of Pax: 18
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Foundation
Introduction
Foundation made his glorious return to the Wood on this blustery fall day.
Warm-O-Rama
Motivators 6
Abe Vigodas 10
Arm Circles 10
Calf Stretches
The Thang
Ladders with 4 stations
first station alternate between these two sets each time you come to the station
20 curls, dips or 20 bent over rows,shoulder presses
second station 0.1 mile away
20 air squats then bear crawl between cones 40 feet apart do 20 LBCs then bear crawl back
Third station 0.2 from station one
20 merkins then side shuffle to distance 100 feet away and do 10 leg raises then side shuffle back
Fourth station 0.3 from station 1
15 Bobby Hurleys then lunge walk to pull up bars and do max pull ups or chin ups then lunge walk back
always return to station one
1 to 2 to 1, 1 to 3 to 1, 1 to 4 to 1 then repeat
Circle of Trust
Talked about living your own story of your life. Don’t let others decide what and how you act or what your limits are.
Naked Man Moleskin
Prayed for Stormchasers Uncke who passed away last night