12/16/2021  | The Coop AO  |  Swanson Elementary

PAX: 13 –Huffy, Toadstool, Lansbury, Flanders, Brazilian, Fester, Honey Stinger, Stella, Tin Cup, Two-Step, Spacebar, Grassroots, No Doze

QIC:   No Doze

Weather:  28 degrees/ 18 real feel. As always, perfect weather for a No Doze Q.

Pre-Run:  Just YHC, with no music, lonely on the mean streets of the District.  Pax should have known they’d need a warm up for the impending beatdown.

Returned to shovel flag to find a few Pax cozied up to the south wall for a windbreak.

YHC knew damn near all the Pax (except Fester – nice to meet you bud!)  Since no FNG’s were in attendance, and we wanted to get down to business and utilize all the allotted time, dispensed with the Mission statement and core principles. Provided a brief, yet legally sufficient, disclaimer.  

Short mosey south to down the hill with a nice uphill back to the b-ball court for 

Warm-o-Rama:

20 SSH IC (slow), 10 merkins, 20 SSH IC (a lil’ faster), 10 Merkins, 20 SSH IC (almost RedBull cadence)

10 Tappy Taps IC, 5 merkins, 10 Tappy Taps IC, 10 merkins

Pax then lined up at the bottom of the west hill for a mini

Pre-THANG:

Run up the hill and back x 2

Sprint up the hill, walk back x 2

With our heartrates suitably elevated, YHC instructed the Pax re:

The Thang – Mini Cooper:

Pax paired up for a Cooper – One ¼ mile lap, with a nice finish up the west hill followed by 10 burpees, 10 air squats, and 10 merkins.  Take another ¼ mile lap and subtract one rep. from each exercise after each lap, i.e. 9 burpees/9 squats/9 merkins.  Due to time constraints, called Omaha after 5 laps.  Mumblechatter was excellent, and everyone thanked me for including the hill.

Mosey to the shovel flags for the

Post-Thang:

YHC never does Mary. 

20 SSH IC

10 Merkins

20 SSH Hops

10 merkins

15 RedBull smurf jacks IC

COT:

–Name-o-Rama  

-Announcements: Check Slack for info re: Operation Others at Creighton Prep.  Prayer requests for those with illness, other ailments during the holidays.

– YHC asked Pax to share their favorite holiday traditions.  I, like many others, experience some anxiety and stress this time of year.  I find it’s particularly difficult to deal with this when confronting internal pressure to be joyful, social, and thankful during the holidays.  The best way I’ve found to deal with it – aside from posting w/ F3 – is to fully engage in all of the traditions of the season.  Be the best host I can be at family gatherings; mix the drinks, invite the in-laws over on Christmas morning, and buy all the presents.  Encouraged the pax to embrace these traditions, and create new ones.  Go hide the pickle and eat some Irish lutefisk!

-YHC closed us out in prayer.

-Coffeteria at Village Grinder.  Thanks for spotting me Huffy!

Aye!

No Doze

Fomaha - 3376 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

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