11 PAX came out to experience Skipper's Trail of PAIN.
Warm-Up:
20 IC Seal Jacks
20 IC Confused Bear
20 IC Copperhead Squats
Arm Circles
The Tang:
*Each person picks up a block and partners up.
Mosey to SVU Woods Trail:
Each Round, 10 of called exercise OYO. Once both partners finish called exercise, they pick up their blocks and 1 goes Left around the loop and 1 goes right around the loop. When you meet your partner, you turn-around and return to the top of the loop. When get to the top do another 10 OYO of called exercise, stealing some for your partner and others who have yet to return.
Round 1:
10 OYO Burpees – Partner Block Trail Loop
REPEATO – Opposite Direction
Follow The Leader: Q leads PAX around the full trail loop; calling out exercises as we progressed. Mixed-in: High Knees, Bear Crawl, Butt Kickers, CrabWalk, Long Jumps, Inchworms, Dragon Walk, etc.
Round 2:
10 OYO Clap-backs – Partner Block Trail Loop
REPEATO – Opposite Direction
Follow the Leader
Round 3:
10 OYO Groiners – Partner Block Trail Loop
REPEATO – Opposite Direction
Retun Blocks – Mosey to the Front
MARY6:
20 IC WWI Sit-Ups
10 IC Plank-Ups
15 IC Heels-2-Heaven
:30 Glute Bridge Hold w/ Left Leg Raised
:30 Glute Bridge Hold w/ Right Leg Raised
Reflection:
Song from Casting Crowns: "Slow Fade" Portion of Lyrics:
"Its a slow fade when you give yourself away. Its a slow fade when black and white
turn to gray. Thoughts invade, choices are made, a price will be paid. When you
give yourself away. People never crumble in a day. It's a slow fade." This song came on
this week in the car and stuck with me. Negative thoughts, second glances, poor decisions all creep
up on us. Soon the new normal is so far from the old normal that we don't even realize how far
we've strayed from the right path. Don' t let that slow fade progress too far. Ask others to hold you
accountable.
Moleskine:
* So Q knew he was in trouble at 6:15 when Cheetah, Goodwrench and Vortex all show up at 6:15 for the "warm-up" run. Was definitely not a "warm-up" 4-miler for Skipper. But felt great afterwards. #runwithfastermen #isi
*What a week for our blocks! We definitely got good use out of them
*LED hung with the big boys as usual
*I didn't hear that much mumblechatter in the woods so sound-off below.
*The block trail run uphill portion was a #crowdpleaser
*There were a lot of pine cones falling from the "trees" near the Qs head on the Follow the Leader….weird
*Great coffeeteria afterwards.
*Last call for Denver Defense day; contact Metrodog for details!
*F3 Lincolnton Launch is next SAT! Great stuff, give it away. Mustang will converge at SVU for those not wanting/able to make it to Lincolnton. I think some clown cars will be coordinated to Lincolnton. Clark will/has sent out details
*As always and honor to lead and be led by you gentlemen
SKIPPER