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.