12.05.20:

AO: SCROOGE

THE PAX (12): CDC; YOGI; DIPSTICK; GINGER; PINTO; WEBB; NIGHT LIGHT; 2.0 TYSON; 2.0 BRICK(WELCOME); BELDING (RESPECT!); TUGBOAT; 2.0 KING; PAYCHECK (QIC)

Conditions: Good. Sunny, 54, beautiful sunrise. Ripe for Acceleration.

Warmup:

• High Knees
• Side Straddle Hops
• Low, Slow Prisoner Squats

Mosey to Gazebo/ Picnic tables

THE THANG

1. PICNIC TABLES (5 Rounds)

• Incline Merkins x 10
• Step Ups, 10 each foot
• Split Grip Pullups 5 LH+RH-, 5LH- RH+
• Hanging Leg Raises x 10

Mosey to Da Hoppa’s Yard

Partner Up:

1. SQUATTER’S RACE

• Partner A: Low, Slow, Prisoner Squats
• Partner B: Lap

Flapjack

Done when all PAX complete 3 rounds.

2.0’s compete with Dad. Or sit on the fence and Say good job. Or kick the old ant mound during squats, but race dad on the lap.

Mosey to Parking lot

1. HOPPERKINS & HOPPEES (x 5)

Divide into 3 parallel Columns of Pax,  starting on the Handicap Spot, facing the baseball field.

1. Bunny Hop through the 12 empty spots,
2.  Do 5 Merkins* at the last spot before the car
3. Run a Lap at Da Hoppas Yard
   1. Round 2-5: 5 Burpees. Dipstick- Good idea on pursuing The Harder Thing.

1. BENCHES AND CHAINS AMRAP (10 min)

Zig and zag from an outer bench to a swing to the fancy rubber floor to a bench, rinse and repeat.

• Step Ups x 10
• Aussie Pullups (heels planted, grab swing chain, achieve ~45 degree angle, and do a pullup/rowing movement, pause at apex, slowly return to start) x 10
• Big Boi Situps x 10
• Dips x 10

2.0’s: 5 minutes of Free Play (after 5 minutes of work attempted)!

• MARY
• Heels to Heaven x 20
• Freddie Mercuries x 20
• YO GI’s CHOICE: Dying Cockroaches x 20
• BELDING’S CHOICE: Freddie Mercuries x 20
• WEB’S CHOICE: 6 INCHES (ISOMETRIC LEG RAISE) 60 seconds

Moleskine:

Improve your Improv

It was good to unexpectedly become appointed the workout Q for today. Not everything always has to be planned. Sometimes it is good to exercise your fundamentals and reveal what your default Go-To’s are to yourself. 

When an unexpected situation happens, what is your go-to behavior? What are your go-to fundamentals for that scenario; are they sound fundamentals, or is the foundation a quagmire of shortcuts, so that when you go to walk, you get tangled up in a not-so-tidy process? Think of different scenarios and think about what would you do if. Consider writing it down and seeing if you can improv or need to improve.

 A successful 2.0 workout was had. Pax received a beatdown including MARY, 2.0’s played outside in the early morning sun, running a few laps, and got 5 minute rounds of “free play” in the park during the AMRAP.

Announcements

Circle of Trust

Prayer: Yo-Gi

Pledge

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