06/01/2021 - Two Wolves - pinch hit tempo work
AO: Two Wolves
When: 06/01/2021
PAX:
Number of Pax: 5
Pax Names: Blueprints, Dick Cheney, Judge Smails, Lawnmower, Nala,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Nala
Introduction
Well, Memorial Day was wrapping up nicely, enjoyed a little bit of food with the family, and got home. Then YHC realized there was no preblast yet for Two Wolves. Reached out to the Q, and apparently there was a mixup on the Q sheet.
Hmm… had to think quickly as the day was winding down. The plan came together to keep it simple and do plenty of coupon work with plenty of running and call it a day.
YHC arrived at 5am, and enjoying the cool weather, finalized the plan to get a good workout in.
Pax arrived, Lawn Mower almost ran us over pulling in right at 5:15, gave him a few seconds to get out and we managed to get started just before 5:16.
Warm-O-Rama
40 SSH – increasing in speed every 10
10 Tappy Taps
Mosey to the basketball courts
10 arm circles forward, then reverse, keep arms up 10 seal claps, 10 overhead claps, 10 grady corn.
Mosey south west along the path to a bench near the houses, 10 Abe Vigotas
Mosey along the path to the parking lot near the baseball fieds, 10 Good Mornings
Mosey back to flags, mixing in butt kickers and high knees along the way.
Grab the coupons, and mosey to the base of the stairs for the thang.
The Thang
The thang consisted of several different exercises. Each exercise was 10 reps at 3 different tempos (so 30 reps total) 1st 10 reps were 2 counts up, 2 counts down, 2nd 10 reps were 1 count up, 3 counts down, 3rd 10 reps were 3 counts up, 1 count down. Each set of 3 was followed by a run up the stairs, down the path, 5 pullups, then return to start and hold plank for the 6 to arrive.
The exercises were
Curls (add 10 bottom half pulses in cadence to the above before the run)
Skull Crushers
Chest Press
Right Leg Forward Lunge
Left Leg Forward Lunge
Overhead Press
Grab the coupons and mosey back to the parking lot for Mary
20 leg lifts in cadence
20 Big Boys, on YHC’s “up”
20 LBCs in cadence
10 LBCs on left side in cadence
10 LBCs on right side in cadence
Quad Stretch, each leg.
Circle of Trust
YHC did not have anything prepared for CoT, however, did want to again thank God the day after Memorial Day for those who were willing to pay the ultimate price for our freedom. Freedom isn’t free, and we are grateful there are people willing to sacrifice to make our country the best in the world.
Thank you pax for coming out and trusting me to lead you in a workout to get better and stronger.
May our maker hear the prayers we keep in silence and may we feel your presence as we are walking through the day.
Naked Man Moleskin
Thank you to all the PAX who came out to get it done, but special callout to Blueprints who saw the garbage at the basketball courts and asked PAX to stick around for a few minutes after the beatdown to pick things up. Many hands made work light here, and we were done in a few minutes, and the park looked as it should.
Hakuna Matata
~Nala