The Helix | 2-21-23 | 29deg and mild
AO: The Helix
PAX: Truly, LPC, Panty Hose, Black Flag, Mahomes, Slow Clap, Greenhouse, House Party, Flowers, Lite Brite, Hard Hat, Sgt. Pencil, Pig Pen, Kill Switch, Griswold
QiC: Griswold
5:30am – Introduction, Mission Statement, 5 Core Principles, Credo and Disclaimer. No FNG’s today.
5:32am – WoR ( 10 big ones, 10 tappy taps IC, 10 Cherry pickers IC, 10 Sun gods (F&R)
No pre-thang today.
Thang: Hill sprints and Tabata super sets. 3x Hill Sprints. Hill sprint 1, do 1 burpee at top of hill. 2nd hill sprint do 2 burpees etc. I also set up a modified version for our bruiser brethren that consisted of the following: 35x merkins, 25x SSH, 50x Air Squats, 35x Cherry Pickers, 35x Moroccan Night Clubs, 25x Bobby Hurleys, 25x Imperial Walkers then rinse and repeat.
After the hill sprints I asked the bruisers to circle up with us around the boom box for the tabata round. We would alternate hill sprints then tabata round. We got through 4 rounds. Tabata rounds were 45 seconds of work, 15 seconds of rest. The rounds consisted of the following:
Rd 1 – Merkins, Alt Shoulder Taps, Hand release merkins, raise the roof, T-merkins
Rd 2 – Air Squats, Bonnie Blairs, Feet together squats, Bobby Hurleys, Wide stance squats
Rd 3 – Big Boys, Flutter Kicks, V-ups, E2K, Gas Pumpers
Rd 4 – SSH, Mountain Climbers, Squat Jumps, Dry Docks, Plank Jacks
Omaha on that.
Finished us up with some Broga and butt chugs.
OMAHA!
P&A – Davinci lost his brother spencer, Sgt Pencil Eileen, Ellenberger Family, Truly M’s grandma Katherine, Convoy M’s stroke, Halfway house at Dune, 10k Ruck Saturday, Pre run challenge
CoT: 2 short things I wanted to share today. Comparison is the thief of joy. Remember it’s always you vs you. Everyone around us is at different stages. Love and respect that.
Also whatever we focus on, grows. Good or bad. Keep your focus on where it needs to be.
Always grateful for the support. Thanks for supporting Truly and the Helix today.
Truly led us out in prayer.
Humbly,
Griswold