Q: Wolfpack
PAX: Derby, Sooie, Roadkill, Étouffée, Pebbles, morning stār, Bumblebee 2.0
FNGs: None
COUNT: 8
CONDITIONS: wet but not too cold
WARMUP: SSH, shoulder warm up, SSH, lower body warm up, SSH
THE THANG: LooseCaboose+
PAX lines up
First in line rests.
Middle of line alternates exercises.
Last in line does burpees.
To start, last in line does MOT to the front, then we switch. Each round consists of 2 sets all the way through.
Round 1
Exercises: Squats or Imperial Walkers
MOT: Lunges
Round 2
Exercises: merkins and mountain climbers
MOT: Bear Crawl
Round 3: Iron Mikes and Low squat holds
MOT: Reverse Lunges
Round 4: Carolina Dry Docks and Plank Hold
MOT: Crawl Bear
REPEAT
Bonus Round: SSH and Burpees
MOT: Burpee Broad Jump
MOLESKINE: the ground got squishier as we went
ANNOUNCEMENTS:
F3 holiday party Dec 12
Thanksgiving workout at Crieve Hall (Knoll is open too)
Juicy J and Piglet VQs are coming
COT: I have a tendency to put a lot of weight on specific outcomes when I need help. A “I need this one thing to happen to make everything okay” kind of attitude. What really happens is I close off to everything else and miss a lot of opportunities to be helped or find new solutions. Encouragement to PAX to be open to help and different paths forward when facing challenges.