10/5/2022
Weather: 55°F, Wind NW 5mph, That perfect Fall chill
QIC: Unicycle
PAX: Bulletproof, Golden Pond, Urkel, Taxman, Robin Hood, Tonight Show, Baby Shoes, Looney Tunes, Woodhead, Rowdy, Escobar, Stumpy, Bandcamp, Unicycle
YHC executed a flawless intro (odd) including: 3 Fs, 5CP, Mission, Credo, and Disclaimer. Emphasized the importance of modifying for the workout.
Warm-A-Rama
(Mosey to center of the football field)
15 Side Straddle Hops (IC)
10 Big Ones (IC, satisfyingly slow)
10 Tappy-Taps (IC)
(Mosey to track)
1st Lap (400m, Nice-and-easy, Air Chair to the 6)
2nd Lap (400m, Pick up the pace, and the 6)
Pre-Thang
(Circle up for stretching…”summoned my inner ReTweet for this part”)
Rag doll to bent waist, cross right foot over left, left foot over right.
Downward dog, alternate calf stretch
Child’s pose, reach with arms
Pigeon right leg, reach with arms
Pigeon left leg, reach with arms
Rag doll up
The Thang
(Mosey to top of West bleachers)
Count-a-rama (13) — Rowdy was present, but had to modify due to lower back issues. 😢 Paired up in groups of two, with one group of 3.
Partner 1 — Run the stairs, all sections (8 rotations), then relieve Partner 2
Partner 2 — Bench Work (20x each on little benches at top of section)
- Dips (20x)
- Elevated Hip Thrusts (20x)
- Elevated Donkey Kicks (20x)
- Elevated Merkins (20x)
- Elevated Mountain Climbers (20x)
- Plyo Merkins (20x)
- Bench Squat (20x)
- Elevated Burpees (20x)
- Blast-off Merkins (20x)
- Seated Knee-Ins (20x)
Rinse and Repeat until Omaha
(Mosey to shovel flag)
6MoM
American Hammers (Rancid Style)
20 Count Thankfuls (10 aloud, 10 silent)
Close
Name-A-Rama
Announcements
Prayer Requests
COT
Unicycle shared about a creative way to connect with his oldest daughter in that they both agreed to come up with a challenge that would last the entire month of October. Penalty for failing would be donating $$ to an organization they vehemently opposed. Unicycle regrettably chose to give up sugar (candy, desserts), while his daughter chose to practice her Kung-fu every day. Encouraged the PAX that during the beatdown they all engaged in a tough workout and that focus had the potential to help drive acceptance of challenges beyond the time in the gloom. Unicycle challenged the PAX to pick something they’d commit to for the month and communicate what it as with at least one other individual. “Secret” commitments were no commitment at all.
Rowdy prayed us out in a ball of man.
YHC – Unicycle