AO: Three Rivers
When: 07/21/2023
Number of Pax: 21
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Grub X
Introduction
Great showing for my VQ! Thanks to all that showed.
Warm-O-Rama
| Tappy Taps in position | x15 on cadence, recover |
| Side Stradle Hops in position | x25 on cadence, recover |
| Calf Stretch in position | x10 count each leg, recover |
| Imperial Walkers in position | x15 on cadence, recover |
The Thang
| Workout Overview | We worked a 4 station workout with coupons at station 1 |
| Round 1 | |
| Station 1 – Flags | Over Head Press X 20 |
| Bear Crawl to Station 2 | |
| Station 2 – Lot Spot | Merkins X 20 |
| Run/Sprint to Station 3 | |
| Station 3 – Pavilion | Tricept Dips X 30 |
| Run/Sprint to Station 4 | |
| Station 4 – BB Court | 30 Bobby Hurleys |
| Skip to Station 1 | |
| Round 2 | |
| Station 1 – Flags | Blockies X 20 |
| Bear Crawl to Station 2 | |
| Station 2 – Lot Spot | Big Boys X 30 |
| Run/Sprint to Station 3 | |
| Station 3 – Pavillion | Step ups X 20 Each Leg |
| Run/Sprint to Station 4 | |
| Station 4 – BB Court | Hand Release Merkins X 20 |
| Skip to Station 1 | |
| Round 3 | |
| Station 1 – Flags | Curls X 30 |
| Bear Crawl to Station 2 | |
| Station 2 – Lot Spot | Squats X 30 |
| Run/Sprint to Station 3 | |
| Station 3 – Pavillion | Incline Merkin X 20 |
| Run/Sprint to Station 4 | |
| Station 4 – BB Court | Big Boys X 30 |
| Skip to Station 1 | |
| Repeat to Mary (if you able) | |
| Mary | |
| Planks & Streatching | till Recover Recover |
Circle of Trust
Drove the message of sticking with it on your fitness journey.
Don’t get discouraged when challenges arise or when you struggle for a period of time. Heal up and keep going to get better.
Shared my current 3 year journey of walking to hiking to running Ragnar and other races.
Also attempted to use ChatGPT to write my motivational speech, but winged it instead 🙂
Naked Man Moleskin
Thanks to @Binford for brining the coffee even though he couldn’t do the workout due to work!