AO: Terminus
QIC: Smalls
Pax: Reggie, Gates, Polaroid, Swag
FNGs: The Beard (Smalls), Ledger
Downrange:
Warm-o-rama:
Side straddle hop x20
Butt kickers 30 sec
Arm circles forward 10 IC
Arm circles backward 8 IC
Windmills 10 IC
The Thang:
After a short mosey, we did some linebacker shuffles for about 100 yd
20 Hand Release Merkins
30 sec high plank
15 sec hold at chest 6 inches off the ground
Mosey to the circle above the Meadow.
3 rounds of the following circuit
10 Burpees
20 wall jumps/step ups
30 WWI Sit ups
40 Overhead claps
Hold Al Gore position for the 6, then run about 0.5 miles together
Return to the flag for Mary:
20 reverse crunch dollies IC
20 flutter kicks IC
20 Aussie Snow Angels IC
20 Leg Lifts IC
20 Dirty Dogs IC
Plankorama:
30 sec elbow plank
30 sec high plank
30 sec left arm high
30 sec right arm high
COT:
Two new FNGs: YHC brought my mentee, who was nicknamed The Beard because he’s a Houston Rockets fan and his last name is also Harden. We also welcomed Ledger, who went to bootcamp workouts with his Dad in Charlotte growing up, and works for KPMG
Gates’ uncle seems to be recovering nicely after heart surgery and was again able to see family.
We also reflected together on how our American flag, featured as part of our shovel flag, is a representation of ideals that we don’t all feel equally connected to right now, and prayed for the state of our community/city/country as we seek to establish a more just, more equitable society.
Naked Man Moleskine:
The parking lot at Grady was locked up, so the plan had to adapt. My hips don’t lie, those dirty dogs are gonna come back to bite me. Those were for you Probation!