AO: The Wood
When: 02/14/2023
Number of Pax: 4
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Pi 3.14
Introduction
Ran to the AO with a 40# ruck. Arrived early, so tacked on an additional ½ mile. Great day for a beatdown. It’s unfortunate most PAX in the region taking the day off, taking the blue pill instead of the DRP
Scrapped the original beatdown planned that was based on the U S. Navy Red Wings mission in Afghanistan. Not enough PAX. Adapted and modified to a Pearls on a String. I checked out our crew, appeared to be four MEN who could handle a 6:30 – 7:15 mile pace.
Intro
1.We are not professionals
2.You are here at your own free will
3. I am not aware of any injuries you may have
4. We are here at different fitness levels, Modify if needed, but push yourself to get stronger
Warm-O-Rama
Began slowly with OYO High Knees, then…
Happy Jacks (5)
Do 5 side straddle hops in cadence then after the 5th one everyone does two jump squats. Like this… Side Straddle Hops IC: One, two, three, ONE! One, two, three, TWO! One, two, three, THREE! One, two, three, FOUR! One, two, three, FIVE! Quickly followed by two jump squats. Repeat 5x or until no one can breathe
<Capri lap>
Good mornings (10)
Arm Circles (10fwd & 10bkwd)
Since we brought coupons for original plan that didn’t happen, had PAX do 10 blockies
The Thang
Pearls On A String
(2.14 mi. run around The AO)
Eight stop action (¼ mile run at quick pace 6:30-7:15)
40 reps
1st stop 40 Plank Jacks
2nd stop 40 Bobby Hurley
3rd stop 40 LBCs
4th stop 40 Merkins
5th 40 Plank Jacks
6th stop 40 LBCs
7th stop 40 Bobby Hurley
8th stop 40 Merkins
Back to flags (5:52) time for 40 more Merkins
6MoM
Flutter kicks w/ hands in the air IC (41)
Swimmers IC (21)
American Hammers IC (21)
Plank for final 3 minutes
Circle of Trust
Rooney & 2.0 Bueller had to exit after NoR. YHC had a written out planned talk about the story of The Lone Survivor. So, basically gave SiteQ a synopsis, did a quick prayer, quick selfie with Milville and went home
Naked Man Moleskin
The Wood has challenges ahead. The main bootcamp on Wednesdays is gone. That was the cornerstone workout for this AO. With a Monday/ Tuesday BC and a Wed RC, it’ll be interesting how the numbers look going forward. Hopefully there are PAX with passion that will step up to ignite flickering flame