12/09/2021 - Two Wolves - Burpees on Stairs suck
AO: Two Wolves
When: 12/09/2021
PAX:
Number of Pax: 11
Pax Names: Blues Clues, Five Hole, Lawnmower, Mia Hamm, Nala, Rusty, Sonny Bono, Stay Puft, Thumb Drive, Tonka, Waterfall,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Nala
Introduction
PreBlast 
Two Wolves, 12/9/2021, 0515
Who else has been struggling with 1st F- December is a tough month, right? Kids activities, Christmas shopping, family visits, late nights, big meals, and cold windy mornings. All of these things make it challenging to get out there and start the day off right.If you have been feeling stuck like me, then tomorrow is the day – let’s shake the call of the 
and get out to Two Wolves to 
some calories.You’ll need your coupon 
, 
for all terrains, and 
because I’m planning a burner for tomorrow!
in the 
and 
YHC arrived a bit early (but not early enough to get some EC in) so finalized some thoughts, and got ready to go. Saw there were a few dudes out there getting a couple miles in – Badass.
Core principles were shared and disclaimer was given… Off we went!
Warm-O-Rama
40 SSH – increasing in speed every 10 reps
10 Tappy Taps
Mosey to building by the baseball fields and heated up the shoulders with:
20 arm circles forward IC
20 arm circles backward IC
10 Seal Claps IC (keep arms at least at shoulder height
10 Overhead Claps IC (don’t lower arms past shoulders)
10 Grady Corn IC (don’t lower arms past shoulders
10 Abe Vigotas IC (keep arms up)
Recover
Mosey back to flags.
Quick shoulder stretch
Grab the coupons and mosey to pavilion.
The Thang
Thang 1 – Arms and Legs
Round 1:
20 Dips on command
20 Curls on command
20 Squats on command
Round 2:
20 dips on command – first 10 with right leg up, second 10 with left leg up
20 curls on command
20 Bulgarian Squats – 10 right leg, 10 left leg
Round 3 – Bottom Half Pulses
10 bottom half dips In Cadence (so 40 half dips)
10 bottom half curls In Cadence
10 bottom half squats
Mosey to base of the stairs
Thang 2 – OYO Cardio circuit:
Begin with 5 blockees at the base of the stairs
Run to top of stairs, do 5 derkins
run down the path to the obstacle course, do 5 pullups.
Round 2, 6 blockees, add 1 burpee at each landing of the stairs, 6 derkins, 6 pullups
Round 3, 7 blockees, 2 burpees at each landing, 7 derkins, 7 pullups
Round 4, 8 blockees, 3 burpees, 8 derkins, 8 pullups.
YHC rounded people up after completing round 4, completed 9 blockees while waiting for pax to come back.
Mary:
40 Big Boys on command
15 Heel Touches IC
15 Manatees IC
15 swimmers IC
15 flutter kicks IC
Stand up – hamstring stretch OYO
Circle of Trust
YHC shared 2 thoughts during CoT:
Tonka called me out at the beginning of the beat down, surprised I did not pull my HC. He was absolutely right. I shared my struggles in the preblast. This time of year is difficult to get out. Of course it is important to spend time with family, and our job will always pull at us, but it is important to take time for ourselves and make sure we are taking care of ourselves as well. Similar to when oxygen masks drop in a plane, we need to put our own mask on before we take care of our kids. We need to take care of ourselves and continue to carve that time out so we can be at our best when taking care of others.
This leads me to my second point – I have never fartsacked a Q, I’m quick to let myself down, but do not want to let others down, so still have a hard time sleeping nights before I Q and wake up well ahead of alarms and everything. When I’m struggling to get out there I try to get on the Q sheet. I looked on Tuesday and found slots open on Thursday and Saturday. Let’s make sure we get out and lead!
Prayers were said – special prayers for Rusty’s family, Fredo’s family, and Blues Clue’s M’s son who is recovering from covid.
Naked Man Moleskin
I appreciated some of the mumble chatter – seems like these circuit style workouts end up splitting up PAX – in this case somewhat intentionally so there would be room for burpees on the stairs – but was happy to hear some groans before we got into it, and happy to see people sort of paired up during it.
Also – burpees in the middle of running up the stairs particularly sucked. I could chalk it up to blood donation and missing red blood cells, but really, it’s more likely out of shape and inconsistent and my cardio isn’t where it should be.
Thank you all for the support today, it’s much appreciated.
Hakuna Matata
~Nala