01/20/2022 - Two Wolves - Rusty Ladder
AO: Two Wolves
When: 01/20/2022
PAX:
Number of Pax: 9
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Rusty
Introduction
Before I plan any workout, I like to look at the weather conditions for the morning – especially in the winter months – to determine how much movement is needed. When planning today’s beatdown, I saw that the actual temperature was 7 degrees with a “Real Feel” of -7 degrees. Needless to say, we were going to need lots of movement, or I was going to end up with human popsicles in the Two Wolves parking lot…..
So my Pre-Blast made it known that we would be moving from beginning to end…. And based on the complaining I was hearing about the exercises, I think everyone stayed warm and got a good beatdown.
Read on to see what we did…..
Warm-O-Rama
As always, we started with the Disclaimer…. You know the one…. I’m not a professional, I don’t know about your injuries or how to prevent them…. Push yourself, but don’t hurt yourself. Modify as needed.
We did a mosey around the parking lot stopping at various spots to perform the following exercises:
Imperial Walkers x 15 IC
Good Mornings x 15 IC
Arm Circles x 12 F/B IC
Hip Flexor Stretch x 15
Hamstring Stretch x 15
The Thang
Thang 1 – 4 Corners Ladder –
Start with 2 reps of each exercise at each corner, increase by 2 each time around. We got through 3 rounds (6 reps at each corner)
Burpees
Mountain Merkins (8 mountain climbers + 1 Merkin = 1 Rep)
Big Boys
Squats
Thang 2 – Bearly Climbing….
Bear Crawl up the stairs
Stop at each landing and do 1 Burpee
At bottom (while waiting) do Break Dance Merkins
At top (while waiting) do Lunges
Bear Crawl or Crab Walk down the stairs
The next time up, we Side shuffled each step and did one burpee at each landing.
Next time down was just a mosey because we needed to get to thang 3….
Thang 3 – This ain’t no picnic (using the picnic tables in the pavilion)
Step ups x 15 IC
Decline Merkins x 20 on Down
Dips x 20 IC
Back Extensions x 15 OYO
6MoM
Standing Side Bends x 20 IC
Scissor Kick Leg Lifts x 20 IC
Freddy Hammers x 10 IC (combo of Freddy Mercuries and American Hammers)
Superman to Ironman x 5 IC
Circle of Trust
Since having Covid and still getting back after knee surgery, I shared that I have been struggling with my motivation and determination to get to the morning workouts. I have been allowing outside influences (the weather, late night TV show binge watching, etc) to get in my head and keep me from posting…. But I know that when I post I am energized for the entire day! I have more energy, I feel better, I think more clearly and I am more joyful. So I challenged myself and others to not let negative mindsets into their lives…. I shared the following quote:
An entire sea of water can’t sink a ship…. unless the water gets inside the ship. Similarly, the negativity of the world can’t pull you down unless you allow it to get inside you.
We prayed for all those suffering of mind, body or spirit, especially Elway’s sister, Blart’s uncle, One Eye Willy’s father and all those suffering from Covid. We thanked God for our blessings and for the trials and tribulations that are part of our lives, because in these times we are given the opportunity to place our trust in God and turn to Him for help.
Naked Man Moleskin
The cold is only a problem if you’re not pushing yourself…. Don’t let that stop you from posting….
Until next time…..
I am Rusty and we are F3 Naperville
NEVER STOP MOVING!!