AO: The Wood
When: 04/30/2022
Number of Pax: 9
DR Names:
Number of FNGS: 0
FNG Names:
QIC: bedpan
Introduction
There was a moment last night where I thought, if only I could fartsack. We celebrated one of our employees 75 birthday. It was not a super late night but I had poor sleep. I had to tell myself that the other PAX who HC for my Q and relying on me. So I hopped out of bed, made my pre-workout, and an electrolyte drink. I pounded that magic water and got my mind right on the ride to The Wood.
Arrived to another windy morning at The Wood. Collected the sandbags and started my Q.
Warm-O-Rama
SSH X 25
Abe Vigodas x 10
Imperial Walkers x 10
Arm Circles x 10
Tappy taps x 10
The Thang
Thang 1 7’s Get that heart rate up (at the parking lot)
- Thrusters | Burpee
Thang 2 – Heavy at the Hill (march with sandbags from parking lot to hill)
Split PAX into 2 groups
Grp 1: Bottom of Hill: 20 Curls, 20 Bentover Rows – Bernie sanders / Bear Crawl to top of hill (repeat till other group is done)
Grp 2: Grab a sandbag and march from one side of hill, up and over, to other side (switch)
Completed circuit twice.
Thang 3 – Ruck March (we had to bring our toys back to startex. Rotated sandbag between PAX until we got back to parking lot for Mary)
Mary
Partner leg push down x 20
Partner leg extension / raise x 20
Plank till 7:30
Circle of Trust
I continued with the theme I shared from Slaughter about not getting up early for easy. Today’s Ruck club was meant to push the pax, prepare the pax, and accelerate the pax for GTE 30. A workouts intensity is determined by you and supported by the Q’s beatdown. As you push yourself each workout and become the PAX in front, do not forget to circle back and support the newer PAX. The newer PAX’s journey is at a different point than yours. We should never make a workout easier because we have newer guys. We need to encourage them to push past what they think they can do to get stronger each workout. If we make things easy, the newer PAX won’t know any better and the more conditioned PAX will get bored. Remember to always be pushing yourself and humble enough to support all the PAX who are posting with you in the gloom.
Naked Man Moleskin
Another strong morning of 1st and 2nd F.