AO: The Grove
When: 06/26/2023
Number of Pax: 15
DR Names:
Number of FNGS:
FNG Names:
QIC: John Denver
Introduction
The rain held off and a cool windy morning provided great conditions for a Monday morning beat down. Met up with several PAX to do a 2 mile E.C. run. As we turned onto Meadow we saw 5-Putt arriving, whoops, fortunately he was able to meet us part of the way on the way back. Skidmark, Vern, and Belding absolutely torched the last quarter mile with a sub-8 pace. As we returned to the AO we passed by Schlitz walking with his coupon and other PAX were unloading their coupons when we arrived.
Warm-O-Rama
Tappy Taps x 10
Michael Phelps x 10
Motivators from 5
Tie Fighters x 10 (fwd/bkwd)
The Thang
Thang One: Bonus Warm-o-rama
Burpees x 20
Overhead Press x 15
Burpees x 10
Overhead Press x 10
Thang Two: Hill Work
Started at the top of the hill with coupons, PAX ran down to base, completed 15 merkins/15 BBS, and returned to the top of the hill. PAX then took turns choosing exercises and counted down reps from 15. Each new round at the top started with 15, 15/14, 15/14/13, etc. as we introduced new exercises.
Circle of Trust
Recently received the results from an annual blood draw, preventative screen, and there were some elevated items which need to be addressed. We are all participating in F3 in order to improve our quality of life in one manner or another. Make sure that you are also monitoring and addressing your physical health, not only through work outs, but also through regular blood draws and office visits to make sure that you are not missing any other health opportunities.
Naked Man Moleskin
I’ve been a nicked up the past couple months with some nagging injuries and I thought today was the day I get back to business. Unfortunately, my back had other plans and went out on the second run up the hill in Thang Two. We still had well over 30 minutes left. Had to pull an audible and all the PAX stepped up and not only chose their own exercises, but also led them in cadence throughout the remainder of the workout. I did my best to MASH. Shout out to Vern for getting my coupon back to the car.
Hackman provided a thoughtful AAR, contributing ‘If you can’t do it, don’t Q it!’ Solid burn. This would have been advice well served before the beat down.