12/14/2021 - Two Wolves - Step Into the Octagon
AO: Two Wolves
When: 12/14/2021
PAX:
Number of Pax: 8
Pax Names: Bean Counter, Calvin Klein, DJ Sump Pump, Judge Smails, Lawnmower, MugShot, Title IX,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Sir Mix-A-Lot
Introduction
Preblast – “Its time! Step into the Octagon for a full body workout. I promise I’ll keep ya moving. No coupons required for this one, but a good pair of gloves will help a lot. Add a weighted vest if you’d like, but not required.”
4:55 am: Arrived at AO to set up the octagon in the parking lot (8 cones)
5:05 am: Pax started to arrive
5:10 am: The music started (a lot of early 2000s hip hop on the playlist today)
5:15 am: Welcome, 5 Core Principles, Disclaimer…Let’s go!
Warm-O-Rama
- SSHs – 20 IC
- Good Mornings – 10 IC
- Arm Circles – 10 IC x2
- Overhead Claps – 10 IC
- Abe Vigodas – 10 IC
- SSHs – 20 IC
- Stretching – OYO (60 seconds)
The Thang
“Step into the Octagon”
This is the main event of the morning! 8 cones set-up in an octagon shape across the width parking lot. Each cone is marked with a different exercise.
- Squats
- Merkins
- Imperial Walkers
- Side Straddle Hops
- Big Boy Sit Ups
- Bonnie Blairs
- Bobby Hurley
- Shoulder Taps
Round One: Do 20 reps of the exercise; bear crawl to the next cone clockwise around the octagon. When you return to your starting point, bear crawl to the middle and hold plank for the 6
Round Two: Same format at round one, but lunge walk instead of bear crawls
Round Three: Do 20 reps of the exercise; run a lap all around the octagon until you get to your next cone. When you return to your starting point, run to the middle and hold plank for the 6
Round Four: Do 10 reps of the exercise; Bernie Sanders to the next cone (not a full lap for the sake of time). When you return to your starting point, run to the middle and hold plank for the 6.
MARY:
- Heel Touches – 30 IC
- LBCs – 25 IC
- E2K – 20 IC (x2)
- Flutter Kicks – 15 IC
- Big Boys until SQ calls time (about 45 seconds)…Recover, recover!
Circle of Trust
Count-O-Rama (8)
Announcements – Check Slack. Lots of great stuff coming up!
Name-O-Rama
This is day 74 of my “75 Hard” experience. Lately I have been thinking about MOTIVATION vs DISCIPLINE. It is good to be motivated, but I have found that motivation can come and go. Some days we won’t want to get out of bed. Some days you won’t be motivated to put in the work…and that is why DISCIPLINE needs to be the foundation. Discipline keeps us moving even when we don’t want to. Build a routine. Make a list of everything you need to do each day. Find people who will hold you accountable. Stay excited; stay motivation – but rely on DISCIPLINE to keep you moving.
We closed in prayer. Special prayers for parents, kids, victims of recent tornados, and everything else that is weighing on our hearts and minds.
Naked Man Moleskin
Personal AAR – When I do this workout again, I want to rethink the order I assign the exercises. Some reps took longer than others and it’d cause a bit of traffic jam during each round. Example: Most pax could bust out 20 merkins faster than 20 big boys… Lots of opportunities to increase the difficulty with different exercises/movements as well. Maybe add something between each round? Lot’s of room of adapt.