01/31/2023 - Two Wolves - Two W.O.L.V.E.S and some Cardio
AO: Two Wolves
When: 01/31/2023
PAX:
Number of Pax: 11
Pax Names:
DR Names:
Number of FNGS:
FNG Names:
QIC: Sir Mix-A-Lot
Introduction
Preblast – “Calling the Wolfpax! BRING YOUR COUPON. Dress for the snow and cold. There will be just enough running to make my Site Q angry. You know what to do – HC in the thread below!”
It was cold this morning.
Arrived at the AO a little before 5:00 to scout out some sections to make sure ice would not be a safety hazard. Made some adjustments to my original plan to stick to well-lit areas as well.
At 5:10 the Two Wolves Site Qs (and some pax who happened to be standing by) ran a safety drill based around someone needing CPR at a workout. Well done, everyone!
When the clock hit 5:15 the Core Principles were shared, the Disclaimer was given, the Mission was articulated, and the Credo was proclaimed.
Let’s get to work!
Warm-O-Rama
- Side Straddle Hops – 20 IC
- Good Mornings – 10 IC
- Arm Circles – 10 IC (x2)
- Side Straddle Hops – 20 IC
- Stretch (OYO)
Grab your coupon and move to the pavilion.
The Thang
Thang 1: W.O.L.V.E.S
- W – World War I Sit Up – 5 IC; 20 OYO
- O – Overhead Press – 10 IC; 20 OYO
- L – Lion Kings – 5 IC; 20 OYO
- V – Van Goghda – 40 OYO
- E – E2K – 20 IC
- S – Stirkins – 20 OYO
Thang 2: 7-Minute Partner AMRAP
- Partner 1 – Suicide run the cones set-up in the parking lot
- Partner 2 – Alternate 2 Burpees and 3 Big Boys till partner returns – rinse and repeat for 7 minutes!
Thang 3: W.O.L.V.E.S (because this is TWO Wolves after all)
- W – World War I Sit Up – 20 OYO
- O – Overhead Press – 30 OYO
- L – Lion Kings – 25 OYO
- V – Van Goghda – 20 OYO
- E – E2K – 20 IC
- S – Stirkins – 20 OYO
We were a little ahead of schedule so I added some extra COUPON WORK. Everything was done together as a group.
- 25 Curls
- 20 Squats
- 15 Swings
Grab your coupon and circle up at the flags.
Mary:
- LBCs – 30 IC
- Heel Touches – 20 IC
- Freddie Mercuries – 20 IC
- Big Boys till Site Q calls time
Recover. Recover.
Circle of Trust
A count was taken (11) and announcements were given.
CoT – I had a lot of things on my mind going into this workout, but the thing that weighed most on my heart was the idea of HUMILITY. Things have been going really well for me in a lot of areas – family life is good, I’m accomplishing a lot at work and getting a lot of new opportunities, making progress on my yearly goals already – and I know in these situations it is easy to develop an ego. We talk a lot in F3 about setting goals, pushing yourself, and doing big things – but don’t lose sight of humility. I remember where I came from. I know the struggles I went through (and the ones I still battle through). This keeps me humble. Celebrate the accomplishments, but keep humility in your heart at the same time.
F3 is not a religious organization, but Pax were invited to close in prayer with me.
Naked Man Moleskin
Shoutout to the Two Wolves team for their excellent safety drill this morning.
Shoutout to One Eye Willy for the excellent coffee conversation at Starbucks.
Until next time – keep up the fight!