Run to Brayden do a couple of loops and come back. :joy:
YHC was honored to be given the Q stick at Slow Burn and challenged the Pax to get 1% better this AM. You see, status quo is comfortable and safe because it is known. Showing up to an AO offers disruption because you do not know what you will encounter from the Q. As a Fort Redwood I dont have tons of new ideas but I do challenge those in attendance to get better as I am confident that this momentum will carry you through the day as it has for me over the years.
WARMUP:
Mosey to Persis parking lot and circle up
Windmills x 10
SSH x 20
Mtn x 20
MNC x 10
IW x 10
Lets go!
THE THANG:
Mosey to Lowes with (3) stations. At each station, we completed max number of reps for each exercise within a minute. Pax were instructed to use sidewalk chalk to note their number
Station 1
Burpees
Flutters
WAM
Station 2
Lunges
Hammers
Diamond merkins
Station 3
CDD
Big Boy
Rinse and repeat but with a caveat to do 1 more rep of each exercise with a partner
MARY:
Twister on Gas Pumpers
Boogie Nights on LBCs
Barry Manilow on Dying Cockroaches
Assassin on Peter Pointers
ANNOUNCEMENTS:
Read your newsletter
COT:
Prayers for safe travels, new jobs and for grace
WARMUP: None
THE THANG: Rucking
MARY: She wasn’t there
ANNOUNCEMENTS: Last call for wine tasting and dinner at Epic
COT: Prayers for family and career decisions
THE THANG: We ran to the river district and back. The climb out and back is always a crowd pleaser! Ha!
WARMUP: Moroccan night clubs
Windmills
Low slow squat
Ssh
Mountain climbers
THE THANG:
Web
High pulls. Curls 1-4…10-40, yes 55 HP and 220 curls
Take a lap
Around the world, 4 reps each side, everyone takes a step to the left and uses neighbor’s kettlebell, repeat until you get back to your bell.
Total: 52 reps each side
Web
American hammers double count, Chest press 1-4…10-40, yes 55 AH and 220 presses
Take a lap
Around the world, 4 reps each side, everyone takes a step to the left and uses neighbor’s kettlebell, repeat until you get back to your bell.
Total: 52 reps each side
MARY: 1 minute downwards dogs and honeymooners
COT: 5th core principle
Tinsel OUT :christmas_tree:
WARMUP:
THE THANG: Harris Street to Jackson to endex.
MARY: nope
ANNOUNCEMENTS: Wine dinner Feb 6th. 4 seats left.
COT:
7 men showed up for a rainy day. YHC was not feeling it, but I had route planned and was on Q so I showed up. YHC decided to ruck with Crabcakes and Assasin while 3 others may or may not have taken the route I suggested.
Motto for the day:
Showing up is half the battle
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: A little stretching for those who arrived before 0515
THE THANG: jog – a construction-free zone was found. Yes….really…construction-free
Leave Starbucks and take the road past the front of the library and go right on to nations commons.
Cross Sutton onto Richard’s crossing
Left on front street
Circle Berkshire Heights as many times as pax desired before coming back the way we got to Berkshire
Tesh loops were also optional add ons for those distance accuracy enthusiasts.
MARY: she wasn’t there
ANNOUNCEMENTS: took place – D2D events dominated the slate. Read your newsletter.
COT: 5th core principle
Until next time….. :eye:
The buckets of pain made a triumphant return on Friday to slow burn. Back by popular request. Three buckets were placed around the AO. Each bucket had tickets with multiple pain choices chosen at random by delighted pax. All enjoyed.
Good chatter in the cold.
The weather was 37 and rainy (in spite of Old Bays Steve) to start the day at Flight Plan. It was one of those days where the fartsack was extra inviting but the downpainment made was more than worth it.
We explored Baxter to avoid the construction happening on 160 which included lots of hill work. Here is the route:
Down Market Street to YMCA loop
Right on 6th Baxter
Left on Sutton
Right on Mills Lane to the dead end
Left on Gardenia
Right on Morris Hunt
Right on Downing
Left on Berkshire
Back to Richard’s Crossing
Right on Sutton
Back down Market Street