Carry your block with you


Standard
2.5 mile run – Q is lone cowboy

Q's noted upper body is weaker with all the focus on run training for the past several months.
So a little upper body was in store..

14 Men and 1 2.0 (Finch) joined in for the gloom.  Perfect morning for a little pain.  

Warm-up-O-Rama

All in cadence

50 ssh
Stretch and touch toes
20 zombie march – zombie kick's pax marches a circle.
Around the clock merkins – (yeah, q struggled just a hair on the last merkin)
25 mountain climbers

indian run around ao down to blocks

The Thang

Grab your block – head to pullup bar area.

Circle up – Zamparini – 10 burpees once some one drops
Q grinned in earnest, the waning hunter moon in the background, pax standing, in silence, holding a cinder blocks over head. Sweat droplets drenching the grasses morning dew. Focused. Determined. Perfection.
Q can't see in the dark to say who, but a random hero emerged and dropped his block, after a pain filled…forever, taking the sacrifice for the team.
*surprise, everyone gets 10 burpees, pushup on the block
   

Rotation – pair up

Stations – Carry your block through out the rotation
1)    Alternating hand australian rows:  I II I
2)    10 curls / 10 shoulder presses
3)    Alternating hand merkins – hands on block: I II I
4)    10 skull crushers/ 10 shoulder press
5)    5 pullups / 5 burpees
6)    Trifecta
7)    10 block twist (american hammer with block)
8)    Timer:  Hallelulah run with block to end of field and back

Repeato X 1

Drop blocks mosey back to start

6MOM – shortened due to time

American Hammer – 30 count in cadence
10 Fire Hydrants
15 Freddy Mercury
15 hallelulah flutter kicks
15 hallelulah low dolly
15 Peter Parker

American Hammer – 1 minute

Proverbs 21:23

He who guards his mouth and his tongue, Guards his soul from troubles.

This proverb centers on being careful with what you say, but I expand this further to suggest listen before you speak.  I know speaking for myself, listening is a skill I need to sharpen, followed just as closely by carefully measuring my words before I speak them.  I have a lot of work todo.

Moleskin:

*Not a lot of mumble chatter today.
*Took pleasure in observing the pax working hard, getting stronger.  The waning hunter moon in the background made workout even more picturesque.
*When asked why so quiet…I believe Mulligan stated he didn't have time to breath.  We did cook pretty quickly through the work.
*Nice to see Dandelion and Gecko a second time at mustang this week
*Yes, the 50 in cadence ssh was a tribute to dandelion.  seemed to be a crowd-pleaser.
*Been thinking about the zombie march for a while, glad it worked.  

As always, I appreciate the opportunity to lead you men and sharpen the iron.  We're all stronger today, then yesterday, and will be stronger yet tomorrow.