07/22/2022 - Two Wolves - Triple Triple Nickel
AO: Two Wolves
When: 07/22/2022
PAX:
Number of Pax: 5
Pax Names:
DR Names:
Number of FNGS:
FNG Names:
QIC: Bean Counter
Introduction
Change in plans tomorrow at Two Wolves… YHC will be taking the Q unless someone else wants to snag it. I’ll need someone to cover my 6.
Plan on shoes for all surfaces. Bring your coupon. Let’s get the day started right!
No takers for the CSAUP this morning. That’s ok…I needed the extra time to set up for Thang 2 anyways.
Went over the 5 core principles, disclaimer, mission statement, and credo. Let’s get warm.
Warm-O-Rama
Good Mornings IC x 10
Mosey ¼ loop of parking lot
Imperial Walkers IC x 10
Mosey another ¼ loop of parking lot
Arm Circles Forward IC x 10
Mosey another ¼ loop of parking lot
Arm Circles Backwards IC x 10
Mosey final ¼ loop to start
Motivators from 5
The Thang
Thang 1 – Triple-Triple Nickel!
Part 1 – Parking Lot
5 Thrusters – Cusack Carry about 30 yards – 5 Irkins
5 rounds – All on my up/down
Mosey to stairs
Part 2 – Stairs
5 We are not Worthys – Lungewalk Up Half Stairs – 5 Burpees
5 rounds – All on my call
Mosey to pavilion
Part 3
5 Tempo Goblet Squats – 50 Jump Rope – 5 Tempo Bench Dips
5 rounds – All on my call
Thang 2 – Power Tabata
5 Stations – 1:00 minute on, 20 second transition
- Double Ultra Coupon Conduit Bar Row
- Double Reg Coupon Conduit Bar Curl
- KettleBell Single Arm Row
- Smashball Squat and toss against the wall
- Bench Step-ups
Mary
Heel Touches IC x 10
Elbow to Knee, each side on my up x 10
45 Degree Hold Flutter Kicks IC x 20
Recover, recover!
Circle of Trust
Count – 5
Announcements – Thanks CVS
Name-o-Rama – Donkey, Sonny Bono, Body Glide, CVS, Bean Counter
CoT
I said it during Lincoln Games, and I will say it again as a reminder…take care of your body. Many of you are still recovering from GTE. Take that extra day…few days…whatever. Just get right so that you can lead right going forward.
Naked Man Moleskin
This was supposed to be White Rabbit’s VQ but he is/was smart and admitted he wasn’t physically ready to do it. He hurt himself this past weekend (non-GTE) and is taking the time to get better. Be sure to look out for the pre-blast for his rescheduled VQ on Wednesday 7/27 at the OG OP!
I appreciated the small group of guys that came out today to put in some work. Nice to have an intimate group every now and then!
Always an honor – BC!