Golden Spike Backblast: Lean Into The 3rd F This Christmas
12/2/2022 | Golden Spike AO | Burke High School | 5:30-6:15am PAX: Oompa, Tom Tom, Saul, Dirty Bird, Kielbasa, Room Service, Doggy Paddle, Lansbury, Chiclets, Wait Time, Khakis, Vandelay, Sparty, Sputnik, Brazilian
FNG: Wonderboy
Q: The Big OneWeather: Chilly, but manageable
I got to the Spike around 5:15. It was good to back! It had been too long since I’ve posted there and even longer since I’ve Q’d. There wasn’t much setup needed. I placed 3 cones at the 3 stations and a list of exercises at one them. No list or instructions at the others two cones – just a set of stairs and a tire! A good crowd of HIM circled up at 5:30 and I gave the mission statement, core principles and welcomed a FNG! With that we proceeded through the annoying winding gate and ran 3/4 around the track and met at the 50 for Warm-O-Rama.
Warm-o-Rama:SSH x 15 IC
Windmills x 15 IC
Tappy Taps x 15 IC
Lowmans x2
Pre THANG
We mosey’d to the south goal line for some warmup jogs/sprints. On my go we jogged to the 10 and back and then repeated that. We proceeded to go to the 20, 30, 40 and 50 each two times. We then worked our way back down. I could tell thePAX wasn’t loving this, so I mixed in some 10 counts for good measure. Once everyone was properly warmed up I split the PAX into four groups.
We mosey’d back to the south goal line and paired up for The Thang.
The THANG
As I walked around the site on Thursday night, planning my workout, I saw a tire behind the north endzone. For some reason I thought it’d be a good idea to try and flip it for a station…so that’s what we did.
Station 1 Stairs. Up and down until pushed.
Station 2 – Partner tire flips. Yes partner. I tried to do it by myself before the PAX arrived and almost threw my back out.
Station 3
Tempo Merkins x 15IC
Copperhead Squats x 20IC
Tempo Dry Docks x 15IC
Apollo Ohnos
Station 4 – Running. Push Group.
We mosey’d just beyond the south endzone for Mary.
MoM:
Frozen Freddies x 15 IC
Flutter Kicks x 15 IC
Rancid style American Hammers
COT:
• Name-o-Rama
• Named our FNG. Welcome Wonderboy
• Vandelay told us about upcoming 3rd F opportunities at Abide and delivering with Operation Others
• I prayed for my M’s (and Kielbasa’s) Aunt Claudia who is on hospice. There were also prayers for Tin Cup, a young family with a new baby and Wait Time.
• For my COT I encouraged the PAX to lean into the 3rd F this holiday season. I acknowledge that while the holidays can be stressful, they can also be very special and it starts with looking for opportunities to give outside yourself.
• I closed with a prayer
• Coffeeteria at Stories
Thank you to Oompa for the opportunity to lead!
Cheers,
The Big One
