December 29, 2022 (Thursday)
Maize
Weather: heat wave for Dec 29 38 degrees
Pre Runners: too many to keep track of.
Pax: Musk-kee (Progress), Ice Box (Growth), Long Neck (sleep), FNG =turf toe, Tonight Show (discipline), Obi Wan (M), lincoln Log (compassion), Party Cove (party), T-party (consistency) Da Kine (patience), Jump Street (bull), Escabar (rest), Thor (Consistency) Da (the) Fridge (improvement), Fine Print (Growth), Boji (Accelerate) Ketchup (TBD), Vlasic (Liberty) Pain Killer (Discipline), Dr. Thunder (presence), Bear Grills (prioritize) T-ball (Family) Big Unit (serve) Mufasa (TBD) Boji (Commit), Blades of Glory (Live)
Q: Blades of Glory
Intro: F3, Mission, 5 Core, moto, and Ketchup reminded the obvious that I am not professional,
COT prep… Told the group my 2022 Word was enough… and the reason why. This year my word is to Live. I warned the guys that for nam o rama the would be saying a word to get them thinking
Warm A rama:
15 IC Side straddle hop
15 IC Imperial Walkers
20 IC cherry Pickers
5 Inch worms 2/ Merkin
Down Dog Stretch (right leg up, then rotate)
Pigeon Stretch
Number pax off they did a great job of counting to 4
4 Corners Basketball Court
Station. 1.
25 Merkins
25 Chuck Norris
25 Ranger
25 Carolina dry socks.
1 to 2 Bear Crawl.
Station 2
Curtsy lunge. Rotate
Lunge forward. Rotate
Lungs backwards. Rotate
Bob Hurley (hands touch ground)
2 to 3 Side Shuffle
Station 3.
Frozen Freddie’s.
Frozen flutter kicks
Heels to heaven
Low Dollies
3 to 4 broad jump.
Station 4
20 Side Straddle hop IC
30 Cherry Pickers IC
7 Burpees
20 Mountain Climbers IC
4 to 1 Side Shuffle (Face Fire Station)
Omaha was called but not done yet.
THANG!
We headed over to Atlas St. hill so the pax could push their limit or hang back with Mufasa.
Started at bottom of hill then ran about 100 yard up hill
Added a work out each time. So started with 5 burpees. Went up the hill, did 5 burpees and then 10 v ups ran back down hill did 5 burpees 10 v-ups then 15 merkins etc…
5 Burpees
10 V-Ups
15 Merkins
20 Mountain Climbers IC
25 Side Straddle hop IC
30 Air Squats
35 Cherry pickers
Omaha was called and headed back to the Flags…
2 Min of plank
20 Count Plank (by Mufasa)
10 Mountain Climbers IC
10 Shoulder Taps IC
10 Count Chil Cut
10 Count Hip Dip IC
20 Count Chil Cut
(not sure if in that order but that what we did)
Omaha
Nam O rama and ended with Word of the year.
Named the FNG (was Long Necks son) Turf Toe!!!
Nugent flag pass from Dr. Thunder to Mufasa
Announcements
Csaup coming up
Next week Q source pre run ruck at the maize.
Fine print encouraged pax to come to his site especially since Yodal was still gone from Armory.
Blades mentioned word of the year like at the beginning encouraged the Pax to listen to 8 block and fill it out for themselves. Blades noticed Tonight show and asked for his input and tonight show suggested the youtube link stuff worth trying episode 11 and since Tonight show was already talking Blades asked him to take us out in prayer.
SYITG in 2023!
