03/05/2021 - The Citadel - Mr. Miyagi’s Zoo
AO: The Citadel
When: 03/05/2021
PAX:
Number of Pax: 9
Pax Names: Ball Boy, Handy Manny, Nala, Puddles, Serena, Squeaky Clean, Thumb Drive, Toadstool, Twilight,
DR Names: n/a
Number of FNGS: 0
FNG Names: n/a
QIC: Twilight
Introduction
Trying to get back in the saddle to Q about every 2-3 weeks. The challenge is to keep the workouts fresh and well balanced (3S2T). We didn’t hit the Strength part too well but I think we accomplished the other categories just fine. If I just had another 15 mins….guess I’ll have to Q a Saturday workout in the future so I can achieve all three S’s.
I thought Mr. Miyagi’s Zoo would be killer on the shoulders but it turned out it was a smokefest for the quads and hips. Mr. Miyagi Q’d something similar a few years ago. Either I don’t remember the pain or I was in better shape back then.
I arrived super early to set up the zoo and saw that Ball Boy and Serena were out putting in some miles.
Weather/AO conditions: 24F with no wind means 24F real feel. Time to get our sweat on!!
Warm-O-Rama
Gave the disclaimer and performed the following:
- Mosey two times around ATM parking lot
- Arm Circles 10x front/back (4ct)
- Abe Vigodas 10x (4ct) nice and SLOW
- SSH 25x (4ct)
- Body Builders 10x (8ct)***
***Body Builders have left an impression on me from the previous week’s Ruck Wars.
The Thang
Thang 1: Mr. Miyagi’s Zoo (Paula Abdul Style): at the church parking lot using parking lines, move two lines forward and one step back for each Animal Walk. Upon reaching the finish line, mosey back to start line and continue with next Animal Walk. If finished early, PUT6
- Bear Crawl
- Crab Walk
- Gorilla Walk
- Gorilla Side Walk (rotate 180 half way)
Fast Jog with Old Glory to the Eola Bridge (those arriving early….Body Builders until 6 arrives. the goal was to push hard for 0.3 miles and happy to say that the Six was not far behind)
Thang 2: Bridge Work: beginning at front of bridge, do the following across the entire bridge
- Inchworm with HR Merks
- LL Cool J’s: lunge, lunge, Hurpee (this began the conversation about Hurpees which is not a disease but a Hand release burpee…you know, Hurpees)
Fast Jog with Old Glory back to the Shovel Flags
Thang 3: Jack Webbs: Hurpees and Overhead Claps (1:4 ratio); we made it thru 8 rds; proper OHC form was encouraged
6MoM:
- Alternating V-ups 25x (4ct)
- Side Plank Pounders 10x each leg (4ct) Keep that top leg up the WHOLE time…it’s a son of a gun!
- Compass Planks
- Inclined Flutter Kicks 10x (4ct)
Circle of Trust
CoR/Announcements/NoR/Prayer Request
- Prayers for Cupcake’s niece, Piper
- Baby Hands’ neighbor
- Choppy
Crazy world right now. Our kids are exposed to a lot more information than we ever were. As I’ve been pondering this, I heard a quote, “You hear about kids getting indoctrinated. Everyone is indoctrinated, just make sure you are the one doing it”. I don’t like to think I’m indoctrinating my girls but I do think we need to be vocal about our values. Be present. Have discussions, dig deep and elaborate on the “why”.
Get a heart scan!!! Mine is tomorrow. Thanks again to Flatliners for suggesting and Webelos for hounding me until I scheduled it.
After these serious moments I tried to lighten the mood with a few quotes from one of the more prominent thinkers of our time, Larry The Cable Guy. While trying to find some good one-liners, I came across one of the best comedy skits I’ve seen. “Big Deck” with Drew Carey, Jeff Foxworthy, Bill Engvall (and another guy I didn’t recognize). Pretty damn funny and worth your 5 mins of time.
Naked Man Moleskin
I tried to design this boot camp to have a higher than normal pace throughout with very little breaks in between. The PAX rocked it and also put up with my lame attempts at humor and loud music.
Serena, we’ll have to speak with Uncle Rico to see what the going rate is for dropping the Flag.
Squeaky Clean, awesome pick up of said Flag without missing a stride!!!
Thanks again for getting after it and holding me and each other accountable.
-Twilight