AO: The Wood
When: 01/17/2023
Number of Pax: 14
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Burnt Ends
Introduction
44 degrees, strong wind (it’s The Wood and to be expected), real feel was about 38 degrees
Warm-O-Rama
First exercise – Good Mornings, ready position you are in it, in cadence, begin (10)
Recover
Second exercise – Tappy Taps, ready position you are in it, in cadence, begin (10)
Recover
Third Exercise – Abe Vigodas, ready position you are in it, in cadence, begin (10)
Recover
Fourth Exercise – Calf Stretches, ready position you are in it, my count, begin (15 count)
Recover
Last Exercise – Motivators from (6), ready position you are in it, in cadence, begin
Recover
The Thang
100 yards marked out in the lot with cones every 20 yards
Jog 80 yards sprint 20 yards
Walk back to start
Jog 60 yards sprint 40 yards
Walk back to start
Jog 40 yards sprint 60 yards
Walk back to start
Jog 20 yards sprint 80 yards
Walk back to start
Sprint 100 yards
Walk back to start
Ladder back down starting with Sprint 100 Yards
Rinse and Repeat
Circle of Trust
Summarized:
CoT was shared with Jordache who stepped in to share a story about a fellow PAX who was stronger than an Ox but inches away from a widow maker.. No matter how hard you push listen to your body, don’t be stupid head strong and take advice. I closed out by reminding us to seek for understanding/peace rather than resorting to anger/bitterness when we are in our darkest hours.
Building off of Jordache’s CoT, we also talked about the importance of a Calcium Heart Scan. CAT scan takes 15 minutes to complete and costs between $50 to $75. Links to local medical centers who can perform the scan is located in the Naked-Man-Moleskin section below.
Naked Man Moleskin
Duly (Dupage): https://www.dulyhealthandcare.com/health-topic/coronary-calcium-score-ct-scan
Edwards: https://www.eehealth.org/services/heart-vascular/heart-screenings/
Silver Cross: https://www.silvercross.org/care-treatment/heart-vascular/heart-scan/
Advocate: https://heartscan.advocatehealth.com/