Sept. 25, 2023
Wolf Den, Elkhorn North High School
55° calm wind
Q: Short Sale
PAX: Greenhouse, Schnitzel, Flanagan, Speed Bump, Avis (respect), Sweeper – FNG (respect), High Point (respect x2), Vespa (respect), Super Fly, Slap Shot, T Swift, Buttermaker – FNG, Sandwork, Truly, Cradle, Thor
5 core principals:
1. FREE
2. HELD OUTDOORS
3. OPEN TO ALL MEN
4. LEAD IN A ROTATING FASHION
5. ENDS IN A COT
Creed: PLANT GROW AND SERVE SMALL WORKOUT GROUPS FOR THE INVIGORATION OF THE MALE COMMUNITY LEADERSHIP
ANY FNG’S?
I AM NOT A PROFESSIONAL, MODIFY AS NEEDED
Warm O’ Rama
- Tappy-Taps
- Cherry Pickers
- Imperial Walkers
- 10 each direction: squated Sun Gods
- 21’s in unison – SSH’s IC with 1-10 reps out loud and 11-21 mentally. PAX was encouraged not to screw up the count or there would be burpees OR wrestling merkins involved.
Pre-Thang Line Hops
- Forward & backward line hops
- Lateral line hop (side to side)
- Scissors
- 30 second plank
- rinse and repeat
The Thang:
Arms station – 30 of each
1. Merkins
2. Alternating Shoulder Taps IC
3. Werkins
4. Carolina Dry Docks
5. Hand Release Merkins
6. 4 x 4’s burpee into plank followed by 4 Merkins followed by 4 mountain climbers IC
Mary Station – 30 of each IC
1. Heels to Heaven
2. LBCs
3. Box Cutters
4. Freddie Mercury’s
5. Flutter Kicks
6. Scissors
Legs station – 40 of each
1. Lunges 20 each leg
2. Squats
3. Monkey Humpers
4. Al Gore
5. Squat Jumps
6. Squat with a calf raise at the end
COT:
Sean McVay said, “We attack success. We don’t fear failure.”
There will always be challenges. There will always be setbacks. But when you’re afraid to fail, you paralyze yourself. You’re not playing to win, you’re playing not to lose.
Don’t be afraid to succeed, great things happen at this point.