10/18/2022 - Two Wolves - Eat the Frog: Redux
AO: Two Wolves
When: 10/18/2022
PAX:
Number of Pax: 12
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Rain Man
Introduction
PREBLAST – TWO WOLVES BC – 10/17/22 (05:15) - Bring a coupon
- We’ll be on a mix of pavement and grass
- Come eat the frog with me; HC now below.
Warm-O-Rama
- Hit the trail (mosey)
- Side-straddle hops
- Forearm presses
- Hand pulls
- Burpees
The Thang
- Coupon step-ups (hold squat for 6)
- Mosey to hill
- Medley (repeat 3x)
- Coupons drags backwards up the hill
- Merkins (x15)
- Cusack carry down the hill
- Air squats (x15)
- Monster band holds
- long, isometric hold
- pulses
- overhead holds
- overhead holds plus squat
- Merkins
- with rep count variations (2 merkins = 1 rep)
- without rep count variations
- Pearls on a string
- squats
- squats with pulses
- side-straddle hops
- bonnie blairs
- Return to flags
- side-straddle hops
- bounces
Circle of Trust
For those newer to F3, I shared the idea of what “eat the frog” is. In short, eat the frog means to do the hardest thing first so that the rest of your day is easy. Often, waking up for a bootcamp at 5:15 is hard enough. For some, the bootcamp is harder. For many, life in general is the hardest. Regardless of your challenges, get the hardest one done first.
Naked Man Moleskin
Great vibe today at 2W. We were moving a lot so I suspect that’s why mumblechatter was mildly low.
The medley we did was the first time I put these exercises together and I think it worked just as I hoped for. PAX responded well to today’s challenge and I hope the direction, instruction and music got them through the bootcamp. An excessive amount of time doing isometric exercises can be challenging. The goal was to irritate our limbs and then give them a short breather just to push them again. We’ll find out tomorrow if the goal was achieved.
Thank you men for supporting my Q.
– Rain Man