Time for this week’s edition of the best AO in the region with “ocean” views.
5 Core Principles
Warm o Rama
SSH, IST, Arm Circles, Squats, Strawberry Pickers, Merkins – all x 13, all IC
Short, slow mosey to far end of parking lot….that was too far. Return to launch point.
Short, slow mosey to other end of parking lot…much better (shorter distance).
Time for sprints, EMOM
Set timer for 10 minutes. Every minute, perform SSH, then run to end of parking lot and back. Any time leftover is recovery.
Start with 5 SSH. Each minute, add another SSH.
Heart rate sufficiently elevated!
YHC brought several toys to play with: 15# dumbbells, 20# dumbbells, #30 KB, #15 slam ball and jump rope.
Pax were free to use the toys in any manner they deemed fit. While they were exercising, one pax would ruck as follows.
One pax (beginning with YHC) put on ruck (with 50# of weight) and walked the perimeter of half of the parking lot. Upon returning to the group, the ruck was handed off the the next pax. The remaining pax would then pick a new toy to play with.
All pax made it through 3 ruck cycles, thus….15 sets of exercises?!
With 5 minutes to go, time for Mary!
Usual fare, consisting of LBCs, Penguin Crunches, low flutters, low dollys and a 30 second plank.
War Baby: Curds
War Daddy: YHC
Not a lot of MC, as everyone was getting after it.
Needless to say my ruck is a bit….gross. Letting bake in the sun at the moment.
Again, pretty quiet. Because everyone was wiped out??
TClaps to Blade Runner – finished first in his age group during Triathlon!
YHCs 2.1 is doing well at college, and I could not be more proud of him.
Mugsy’s work has a new product launching soon.
YHC took us out, giving thanks for the day and the gift of life.
Then Sir Wallace, Curds, and YHC enjoyed coffee!
Thanks for coming out and for the opportunity to lead!
Have a great day – Spamalot
Heatseeker – AC/DC
The Trooper – Iron Maiden
Since You Been Gone – Rainbow
Heading Out to the Highway – Judas Priest
Cum on Feel the Noise – Slade
Hair of the Dog – Nazareth
Slow Ride – Foghat
I Wanna Rock – Twisted Sister
Mississippi Queen – Mountain
Can’t Get Enough – Bad Company
Big Balls – AC/DC
The Last in Line – Dio