06/11/2022 - Two Wolves - Two Wolves Tempo Work
AO: Two Wolves
When: 06/11/2022
PAX:
Number of Pax: 11
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Nala
Introduction
Got up nice and early and did a quick review of the plan for the day. This plan came together a bit late, and actually was something taken from a Q YHC led in February that was good enough to repeat, assuming there would be a different crew.
Arrived at the AO about 20 minutes before the start, set up some cones for the run and appreciated the heavy fog over the AO. YHC knew it would burn off as the sun came up, but the cool damp air felt good.
5:15 rolled around, disclaimer was given and core principles were shared – YHC forgot to mention we would end in a circle of trust. Good to have some solid PAX that called me on it and had my 6.
With all that done, time to get started.
Warm-O-Rama
40 SSH in cadence
15 Tappy Taps in Cadence
Mosey down by the baseball fields to get the shoulders warmed up with
15 Arm Circles forward, backward, seal claps, Abe Vigotas (16), overhead claps, grady corn. All in cadence
Mosey on back to the start to explain the thang.
The Thang
We would be working opposite muscle groups with tempo work, 3 sets one muscle group, 3 sets opposite muscle group. Once each set was complete, we’d run (not mosey) down around a cone and back. If you go a bit slower, pick a closer cone, let’s try to all finish about the same time.
Tempo work would be even two counts up two counts down for the first set, 2nd set was 3 counts up, 1 count down, last set was 1 count up, 3 counts down (although YHC mixed up 2nd and 3rd set a couple times).
Set 1 – 20 Curls (so 60 total curls following above pattern, right?)
Set 2 – 20 Laying down skull crushers
Run
Set 3 – 20 Chest Press
Set 4 – 20 Bent Over Rows
Run
Set 5 – 15 Overhead Press
Set 6 – 15 Upright Rows (some PAX did Alpo rows)
Run
Set 7 – 20 Squats
Set 8 – Step into lunge, right leg forward, stay there for 10 lunges, switch legs for 10.
Run
Mary:
40 Big Boys on YHCs command
20 flutter kicks
20 swimmers
20 heel touches
20 manatees
Circle of Trust
YHC shared the story of the Good Samaritan, specifically Luke 34-35 – the answer of how to be a good neighbor.
“Going over to him, the Samaritan soothed his wounds with olive oil and bandaged them. then he put the man on his own donkey and took hi to an inn, where he could take care of him. The next day, he handed the innkeeper two silver coins, telling him, ‘take care of this man. If his bill runs higher than this, I’ll pay you the next time I’m here'”.
This story connected nicely with the Q Source topic – Positive Habit Transfer, and the idea of giving it away. YHC shared you need to get in order to be alive – you need to provide for your family, feed yourself, and to do some of those things, you obviously need the resources to do so, however, you need to give in order to live. It’s what we are called to do in order to be a good neighbor and a leader in our community.
Naked Man Moleskin
The plan for this one came together a bit late. YHC typically likes to do a bit more running and try to push around 2 miles of running into the boot camps, this one only had about 1 mile worth of movement. I appreciated the challenge of putting together a beatdown to burn some calories without a bunch of running.
Thanks to the pax that came out and started the weekend off right. It’s always an honor to be able to lead a group of men who are all trying to get just a little bit better in the gloom.