PAX: Jolly Rancher, Jitterbug (R), Little Jerry (R), Dry Rub, Double Down (R), Ladybird (R), Mr. Kotter, Deep Dish, Ripple, Stick Up, and Captain Crunchberry (QIC)
Weather: Hovering just above freezing.
Disclaimer: I’m not a professional, I have received no formal training, anything I say is a suggestion, and you should modify as necessary. Aye?
Short mosey to get the blood flowing.
COP:
– Good Morning stretch.
– 10 Slow Grass Grabbers IC
– Runners stretch.
– Toy Soldiers
– Michael Phelps
THANG 1: Opportunity Sticks – Starting at one end of a parking lot, PAX pulled a “Optimist Stick.” This stick would designate how we would get to the other side of the lot. At the other end, another PAX pulled “Pessimist Stick.” On this stick was an exercise. Perform 20 reps of the designated exercise. (Except Burpees, only 10 there.) Optimist Sticks: Merkins, Squats, Burpees, Big Boy Situps, and Carolina Drydocks. Pessimist Sticks: Bear Crawl, Lunge Walk, Bernie Sanders, All You Got.
THANG 2: TABATA – Curls on rounds 1, 3, 5, 7 – Tricep extensions on 2, 4, 6, 8.
THANG 3: Reverse Indian Run – Line up at start line, run circles around our already established area. (Approximately 10 parking spots.) First PAX must sprint around to the back of the pack. Continue until all PAX have “rounded the bases.”
6MOM (reduced to about 4 because we were still running) consisted of gas pumps, flutter kicks, box cutters, pickle pounders, and what Grinder called Pissing Dogs. (On all fours, knee kicks out to the side.)
Count-o-rama, Name-o-rama and announcements: Jitterbug is collecting sleeping bags all winter. Awards dinner, and survey. Complete the survey even if you can’t attend the banquet. There was some lobbying for the person most likely to fartsack. If you are wondering who it was, it might be you.
Intentions: No specific intentions.
Final Word: Everyday you are granted the opportunity to do choose how your day will go. I thanked the PAX for choosing to come out and workout with me this morning. While I failed to mention this in the circle, I planned to, so here it is. The choices you make have a ripple effect. If enough people choose to do good, it can create a tidal wave. Be part of the tidal wave.
Naked Man Moleskin: There wasn’t a lot of mumblechatter this morning. I’m not sure if the Posh guys are that quiet, or if I kept them out of breath. To start our WO we had to lunge walk, 20 squats, lunge walk back, lunge walk, 20 squats, and lunge walk back. It was a brutal start for me personally, and maybe that set the tone.
-Captain Crunchberry
F3 Louisville 