10/20/2022 - Two Wolves - Warrior Workout #3 – Courage

AO: Two Wolves

When: 10/20/2022

PAX:

Number of Pax: 16

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Bush Push


Introduction

Preblast – Two Wolves – Boot Camp – 10/20/22 at 5:15

Unique set up tomorrow.

EC opportunity from 5:00 to 5:14

We will be joining @Blinky for the beginning of his Black Diamond.  Always wondering what a BDBC is like come check this out.  Body weight work for a full body burn.  Put the extra 14 minutes to good use tomorrow morning.The BD crew will keep going and the BC crew will be in the parking lot at 5:14 to meet the rest of the Two Wolves guys to start the 45 minute BC at 5:15There will be a normal warmarama at 5:15.  There will be a mix of coupon, body weight and cardio until 6:00HC below and indicate if you will be EC’ing as well.Bring a coupon or sandbag

Warm-O-Rama

Great EC crew turn out so at 5:00 we had a patented Blinky Warm-O-Rama…some SSH’s and go.

The Thang

The EC Thang

Bear Crawl on the 40 yard dash

10 pull ups

Box jumps stairs
50 squats
Run down stairs back to bear crawl and repeat until 5:13
End of time with Blinky BD crew as they went to the Hill and we went to the parking lot to meet up with our BC crew.  Held plank until 5:15
5:15 hit and we went through the 5 core principals and then did our Warm-O-Rama
Motivators x 5 in cadence
Michael Phelps x 10 in cadence
Run to the basketball court where we had our coupons and sandbags waiting for us
Coupon Circuit – started at 5:18 until timer went off at 5:31
Chest Press x 20 (Round 1 in cadence, all other rounds were OYO)
Curls x 20 (Round 1 in cadence, all other rounds were OYO)
Skull Crushers x 20 (Round 1 in cadence, all other rounds were OYO)
Lat Pull Overs x 20 (Round 1 in cadence, all other rounds were OYO)

Thrusters x 20 (Round 1 in cadence, all other rounds were OYO)

Big Boys x 50 (OYO)
Repeat Circuit until timer sounded
Body Weight Circuit – Started at 5:32 until timer went off at 5:45
Merkins x 20 (Round 1 in cadence, all other rounds were OYO)

Mountain climbers x 20 at a 4 count (Round 1 in cadence, all other rounds were OYO)

Grady Corns which I mistakenly called seal claps x 20 at a 4 count (Round 1 in cadence, all other rounds were OYO)

Burpees x 20 (OYO)
Erkins x 20 (OYO)
Big Boys x 50
Repeat circuit until timer sounded
Hill Circuit – Started at 5;46 until timer went off at 5:59
Lunge walk up hill (OYO)
Burpees x 10 (OYO)
Leg Lifts x 25 (OYO)
Mosey down hill
Bernie sanders up hill (OYO)
Burpees x 10 (OYO)
Leg Lifts x 25 (OYO)
Mosey down hill
Repeat circuit until timer sounded
At 5:59 we ran back to the basketball court, picked up our coupons and ran to middle island in the parking lot to hit 6:00

Circle of Trust

This is my 3rd of 4 Q’s this month.  All are themed around men becoming a warrior not a watcher based on the song below.  Normally in my preblast but not for this workout since preblast was already long enough.

First workout focused on how warriors are patient and the second was on how warriors are resilient.  Today was about how warriors have courage.  Courage isn’t the absence of fear but the ability to face our fears and use our patience and resilience to overcome the fears and accomplish great things.  Our families, our communities, our world needs more men that are warriors.

Courage was also very fitting for today with so many guys stepping up to do a BD EC that have not been to a BD before.  Whatever fear they had about the workout they overcame and completed the EC and the BC that I structured like a 45 minute BD session.

Are you a man who is a warrior or are you a man who is a watcher?

This comes from a song by Casting Crowns called Courageous from the movie with the same title.

Excerpt from the song in italics.

We were made to be courageous
We were made to lead the way
We could be the generation
That finally breaks the chainsWe were warriors on the front lines
Standing unafraid
But now we’re watchers on the sidelines
While our families slip awayWhere are you, men of courage?
You were made for so much more

We closed in prayer including prayers for Squeaky Clean’s M as she faces health challenges and said a prayer of gratitude for our healthy bodies to come together and workout on the clear, crisp, cold morning.

Moment of silence for prayers in our hearts before finishing with The Our Father.

Naked Man Moleskin

Blinky and I came up with the BD EC option at a trunk or treat kids party last weekend.  We wanted to create an opportunity for guys that don’t normally come to BD to give it a shot.  Frankly I wasn’t sure how it would play out.  Very happy with the turnout for the EC.  I didn’t take a count but we had a good majority of the BC crew do the EC.

Carried that momentum into the BC which was set up with similar intensity and pace of a BD.

Every single guy that came out today pushed extremely hard and I hope saw that they all have it in them to tackle BD’s.

Two learning points for me – won’t mix up grady corns and seal claps anymore and need to think about if box jumping up stairs is worth doing again.

Grateful to everyone that came out!

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