AO: Terminus
QiC: Gates
Pax Count: 6
Pax List: Gates, Hazmat, Smalls, TBR, Tofu, Vertigo
FNG Count: 0
Downrange:
Saturday means extra time for the beatdown and possibly cover more ground. YHC had an itch for Oak Hill which was scratched. Read on!
Warm up:
Extra time for warmups too as we waited on TBR to park and join us…and we mixed it up and didn’t even start with SSH!
High knees, weed pickers, don quixotes, hill billies, merkins, plank-o-rama, arm circles, bear hugs, low-slow squats, end with SSH
The Thang:
Mosey to Stonehenge/Meadow Overlook –
Ladder 1: Wall jumps and alternating modes of travel around Stonehenge/Meadow Overlook
- 10 wall jumps
- Crab Walk
- 15 wall jumps
- Bear crawl
- 20 wall jumps
- Duck walk
- 15 wall jumps
- Bunny hops
- 10 wall jumps
Mosey to Oak Hill
Ladder 2: Jacob’s Ladder at Oak Hill (7x up Oak Hill with 1 burpee at top and plank at bottom + different exercise per round at bottom, adding a burpee each time at the top until building to 7 burpees; different exercise – 10 reps OYO – at bottom when all Pax finished each round)
- Round 1 – merkins
- Round 2 – stone man pushups
- Round 3 – wide arm merkins
- Round 4 – Scissors (2 count)
- Round 5 – Standing lunges (2 count)
- Round 6 – LBCs (maybe?)
- Round 7 – Flutter kicks (2 count)
Mosey to Park Bridge (over Dog Park/Rock Pile)
Ladder-ish 3: Bridge over troubled water (inspired by Bridge over the Nest);
Partner 1 starts bear crawling over the bridge while Partner 2 completes 10 squats, 10 merkins, and 10 LBCs. Partner 2 then runs to the opposite side of the bridge and then runs back to the bear crawling Partner 1. Partner 2 picks up with the bear crawl while Partner 1 runs to the start to complete the exercises, runs across to the other side, and runs back to Partner 2. Repeato back and forth across the bridge (the bear crawling partner just turns around when reaching the either end of the bridge); we did this for at least 2 or 3 rounds
Mosey back to start (finished right at 7:30)
CoT:
GrowRuck 31 9/9-9/11 AND sign up even if only for a portion (Sat beatdown or 3 hour session later Sat); prayers for Vertigo for trust in provision and creating a space of grace for his family (+1 on that for all Pax); YHC shared some thoughts and learnings from Cesar Millan, Dog Whisperer, and Raising Emotionally Strong Boys – having a presence of grace that overflows to those around you and desiring an integrated life (both emotions and reason)
Naked Man Moleskin:
Dedication in action: Hazmat may have watched 40 episodes of Dog Whisperer while courting his M (to win her over & her dog)