AO: The Wood
When: 07/18/2023
Number of Pax: 6
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Chum Bucket
Introduction
I had trouble sleeping thinking about this workout. You would think that after a year and a half I wouldn’t worry so much. I had a good group that HCd, and then Y2K showed up right as we were about to get started. His choice was a run club or a black diamond, and he chose the BD…awesome to see!
Warm-O-Rama
Elevator merkins while I went over the introduction, disclaimer, mission, core principles, and credo.
Warm-up compound stretches: Crossover hamstring stretch to side lunge, calf stretch to world’s greatest, reverse lunge with cross arm reach.
Slingshot rifle carry to the hill. PAX in back does one blockee then shuffles to front of line.
The Thang
Station 1 (bottom of hill – east face): Perform 30 reps of first coupon exercise (10 exercises listed – OH press, chest press, coupon swings, curls, skull crushers, goblet squats, bent over rows, upright rows, thrusters, blockees) and then bear crawl up hill. Then lunge walk down north spine.
Station 2: Perform 30 reps of first bodyweight exercise (10 exercises listed – Carolina dry docks, merkins, monkey humpers, Bobby Hurleys, Bonnie Blairs, Apollo Ohnos, Supermans, Grady Corns, crab toe touches, burpees) and then burpee broad jump back to station 1. Then move on to second exercise listed and repeat the circuit.
We got through about 8 of the 10 circuits by 5:53. Jail break back to the flags for Mary.
Mary:
30 crab toe touches
Plank exercises (IC x 10 each): Dancing bears, Little orphan Annies, Shoulder taps
2 minutes of a plank-burpee waterfall (got through 3 rounds).
Circle of Trust
I really liked the COT at the region’s anniversary at the Ridge yesterday. I went back at re-read it this morning, and the part about finding opportunities to advance the mission really hit home for me. Don’t let things get stale, keep pushing yourselves and find ways to accelerate.
Naked Man Moleskin
It was awesome to see Y2K attack the black diamond today!