AO: Other
When: 02/14/2024
Number of Pax: 15
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Chum Bucket
Introduction
Valentine’s Day is the perfect day to focus on the M – our most important relationship. This beatdown was designed to “center” around the M. I arrived early to set-up in the grass field and said hi to Foreclosure and Soft Hands as they set-off on their EC 3 mile run.
Warm-O-Rama
Jog in place while I went over the introduction and disclaimer.
Hit drill while going over the mission, core principles, and credo.
Warm up exercises (IC x 8): Good mornings, Abe Vigodas, Tempo Merkins, Imperial Squat Walkers, TIE fighters.
Mosey with coupons to the field for the beatdown.
The Thang
Mash-up of IPC 2022 “Belle” Ringer and Jellystone’s Anatomy of a Blockee. Place a light/speaker in the middle of a large circle of cones. Put 5 cones evenly spaced around the perimeter of the circle, 20 yards out from the center. At the center, start with 5 blockees. Rifle carry out to first cone (you can start out going to any cone…split up the group so everyone isn’t on top of one another to start). Do the noted exercise at the cone, and then farmer carry coupon back to center. Perform another 5 blockees and rifle carry to the next cone in a clockwise manner, and do the noted exercises. Do this on repeat, always going back to the center for more blockees after each cone. At the cones were the following exercises: 10 burpees, 15 thrusters, 20 dead lifts, 25 merkins, 30 air squats. Most of the group finished at least 2 full rounds.
For Mary, we did some pilates moves (hamstring leg pulls, knee pulls, and pigeon pulls), “rope” pulls, and finished with a one-minute high plank circle walk as a group.
Circle of Trust
The M is our most important relationship, and should be receiving most of our focus and attention. That’s why we always went back to the middle for more blockees after visiting one of the outer ring exercises. This was a repeat of the QSource WoW workout on the M that I designed last year, which I thought was a fun concept to revisit. I encourage everyone to try out QSource if you aren’t going already. We have 4 options each week here in the Plainfield region.
Naked Man Moleskin
Great feedback during AAR. Be sure to go slow during stretch exercises. And for workouts like this when the goal is to get as many rounds in as possible, it would be good to give a max goal for PAX that want to push the pace. Thanks Trifecta for being our 6 today, and thanks Foreclosure for the coffee.