WARMUP: Dynamic Run Warmup, followed by dynamic plank warm-up with a lot of upward<>downward dog interspersed
THE THANG: Each pax picked up (2) 2# weights (removed from my weight vest). Goal was to hold these for the remainder of the workout.
Round 1: Jack Webs 1-10 low-slow merkins with 4-40 overhead raises with some short hill running as the “rest period”
Round 2: 11’s- 1-10 bomb jacks and 10-1 seal jacks with short flat run in between
Round 3: wall sits for 4-count x10 reps of the following: curls, OH press, front raises, lateral raises, punches, and arm circles all with short mosey in between
Round 4: curb sit-up get-up 6, 5, 4 reps mixed with curb burpees 1, 2 reps (did not complete this round)
ANNOUNCEMENTS: prayers for @stinger’s friend Tommy with medical issues
COT: My group moseyed in about 4 mins late to meet the #ao-snakepit pax.
As prefaced on Slack, this was a Jekyll-inspired Q from one of the worst I’ve ever posted for. That being said, the worst part about this Q he had at the Ranch about 4 or 5 years ago was that instead of holding warm sand-filled little bags that we held today, Jekyll suggested holding 2 irregularly-shaped icebergs (rocks) for the 45 mins. I can still remember the pain I experienced in my hands after that workout to this day. I felt like a 90-year arthritic seamstress.
HOWEVER, the message I carry from that day still rings true. Two 2# bags are not heavy, but if you carry those little burdens long enough, that’ll weigh on you. Sometimes we’re not ready or feel we’re not able to let them go. Reach out to fellow pax, your church, family, friends. You all have people that love you that are willing to help. Will you let them? Are you ready to let these little burdens go?
Thanks to Cohiba for the opportunity to lead.
Hope you all enjoyed getting #squatched!