“You have power over your mind, not outside events. Realize this, and you will find strength.” – Marcus Aurelius
It was 0520 when YHC awoke from the deep slumber.. it takes 15 min driving to get to the “Real” Monday AO. But I knew the Pax would keep it together until the Q arrived. After all, we are all well equipped to lead. I assume the Pax had some jokes about where is the Q, and who would take the reigns since the Q fartsacked… but anyway.. they were off but first….
DISCLAIMER
Mosey to the rock pile, and circle up for a warmup.
COP #1: (Not sure, but they did warmup)
20 x SSH
?????
In the meantime, YHC finally arrived to the scene. With the fog settling in, and using the sense of sound, YHC located our Pax of three carrying on with the beatdown. Here was me running thru the puddles:
After my apologies for running late, we selected our friend from the rock pile… we went small this time… and did a quick mosey to some dry grass.
COP #2:
15 x Rock Jacks
30 x Rock Twist (15 each side)
15 x Rock Marches
After that, Pax spread out in a line with a healthy distance between each other. Rock throws to the fence… Should of grabbed a circular rock next time for the roll.
COP #3:
15 x Rock Squat Reaches
10 x Rock Alt. Lunge Jumps
Mosey over to the playground and partner up.
Circuit #1:
Pax #1 – 6 x Pullups
Pax #2 – AMRAP x People’s Chair
Flapjack and repeat circuit one more time
Walk over to an open area on the playground, no need for rocks here.
COP #4:
Merkins w/ Mary. Consist of doing 5 x Merkins, then a Mary exercise… we did four rounds:
Round #1 – 5 x Merkins; 15 x Flutter Kicks
Round #2 – 5 x Merkins; 15 x LBT’s
Round #3 – 5 x Merkins; 20 x Putins
Round #4 – 5 x Merkins; Plank Work (Various); 5 x Merkins
Grab rock and then two more rounds of the Pullup Circuit,
Circuit #2:
Pax #1 – 6 x Pullups
Pax #2 – AMRAP x Rock Curls (1st set); Overhead Presses (2nd set)
Mosey over to the baseball diamond and circle up.
COP #5:
Low Squat Work w/ Rock. Hold Low Squat and do various things the Q calls out.. like Simon Says, but worse… things like overhead arm swings with rock, squat pulses, etc.
After that, we did some Plie Work without rock… Hold Low Squat and do various things the Q calls out.. like arm circles, overhead claps, etc.
Last exercise was Single Leg Balance Reaches x 8 (each leg) with Rock.
Dropped our friends off where we got them… and back to the flag…we did 2 x Vinyasa since we had time to spare.. ended with COT, which included Name-o-rama, Shoutouts, and Prayer. Great work today men! Sorry I was late!
