04/22/2021 - Two Wolves - My Sweet Nicole

AO: Two Wolves

When: 04/22/2021

PAX:

Number of Pax: 16

Pax Names: Calvin Klein, Clipper, Compass, Crab Legs, Crop Duster, Enron, Half Price, Larry the Cucumber, Lewinsky, Linsanity, Shirley Temple, Toasted Coconut, Twilight, Wannstedt, Waterfall,

DR Names: n/a

Number of FNGS: 1

FNG Names: Floppy Disk

QIC: Twilight


Introduction

My pre-blast stated that chicks dig bald dudes so I thought I would pull an old WOD that I have used in the past and add a few modifications thanks to the layout of the Two Wolves AO.  I like this place so far and LOVE the turf area.  Lots of parking lot space, too, so that would work well for one of the Thangs that will include toys from the trunk of the van.  Last night yielded 10 HC’s…figured we get a few stragglers so good to go.

Black Diamond group was there early and Baby Hands was unpacking his van with about 20 jerry cans.  I could only imagine what he had in store for the Black Diamond PAX.

 

Weather /AO Conditions:  low winds at 0500; 30F with Real Feel of 24F

 

PAX in attendance (16):  Calvin Klein, Clipper, Crab Legs, Cropduster, Enron, Half Price, Larry the Cucumber, Lewinsky (Site Q), Shirley Temple, Toasted Coconut, Twilight (Q), Waterfall, Wanstead, Linsanity, Compass,  Floppy Disk (FNG)

Warm-O-Rama

  • SSH’s 20x (4ct)
  • Copper Head Squats 10x (4ct)
  • Mosey around parking lot
  • Arm Circles 7x (4ct front/back)
  • Abe Vigoda’s 10x (4ct)

Sure looked like we had more than 10 PAX that HC’d the night before.  Thang #3, as set up, could handle up to 12 PAX.  I could modify the stations for more slowly, five more PAX trickled in.  Time for a little lesson.

  • 25 Burpees as a group for those that did not HC – OYO

The Thang

Thang #1:  Nicole WOD

  • 5 Pull ups
  • Climb cargo net
  • Run up the stairs
  • Run the path back to pull up bars
  • Rinse and repeat for 12 mins

 

Thang #2:  Conveyor Belt – Part 1

  • Multiple PAX at each station (was supposed to be only 2 PAX…)
  • AMRAP format for the following stations:
    • Berkins
    • Reverse Lunge Twist
    • Ball Slam
    • Burpees
    • Thrusters
    • Battle Hose
    • Trigger man is located at Ball Slam station.  All PAX perform as many reps as possible until 10 Ball Slams are completed.  Trigger PAX yell “Rotate” .  PAX Bear Crawl, Crab Walk or Lunge to next station as indicated by instructions written on ground.  Rinse and Repeat until one full round is complete

 

Thang #3:  Sprints (about half way thru sprints, Floppy Disk runs onto the scene and begins his F3 journey)

  • 40 yrds 4x

 

Thang #4:  Conveyor Belt – Part 2

  • Same as above except Trigger Man rotated the PAX after 8 Ball Slams

 

6MoM:

  • Elevators – high/med/low planks
  • American Hammers 20x (4ct)
  • Inclined Flutter Kicks 7x (4ct slow); 7x (4ct fast)

Circle of Trust

CoR/Announcements/NoR/Prayer Request

Took a moment of silence for those in our thoughts and to plan out our day.  Also got to hear Nacho Libre’s words of wisdom from the other end of the AO 🙂

Naked Man Moleskin

Tclaps to all.  Good effort on a mixed bag of treats.  I’m a pretty firm believer of sprints.  Maybe not a huge fan of the Spartan 300 variety but a handful of sprints in the middle or end of a workout is great for the cardio, good for a calorie burn and fantastic for working on the mental toughness.  With my rash of injuries lately, my boot camps have been a bit run heavy so…beware when HCing.  That being said, I’ll make sure to mention that in the Pre-blast going forward.

 

Shout out to Linsanity as he looked total bad-ass with blood on the bridge of his nose.  He had a bit of a with the cargo net.  The dude laughed it off and kept on grinding.  Loved the attitude!!

 

Today’s lesson?  HC the night before, preferable before 10pm.  If PAX show up without an HC, it probably won’t impact most workouts but some of us like to bring toys and it could affect the execution. BUT…..more importantly is the accountability.  I know what some try to do.  I’ve done it before myself.  I plan to go the next morning but I don’t HC.  That way, if I wake up and the bed is feeling extra comfy, or my brain is giving me every excuse in the book to not go, I’ll stay home and no one will know any different.  HC to help your Q but more importantly, HC so you have to honor your commitment.  You’ll be better for it and you’ll be there for your brothers ITG.

 

Music today was inspired by musician Rick Beato.  I follow him on YouTube (it’s really cool on how he breaks down music) and one of his more recent videos was about the six week window during the summer of 1991 when  Pearl Jam, Nirvana, Metallica, Red Hot Chili Peppers, Soundgarden and Guns and Roses all released new albums during that time.  Awesome tunes going into my sophmore year in college.  Hope a few of you enjoyed the playlist.

-Twilight

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