High 40s with a bit of the gloom back from springing forward. 3+1 late arrival for pre-hustle run. YHC-Porcelain on the Q pre-staged coupons in parking lot by the playground. 19 total Pax: PA, Hi-viz, Pumpkin Spice, Hambone, Ride Along, TK, Studio 42, En Fuego, Crab Legs, Blue Mule, Cunning Linguist, Tiny Dancer, Crawl Space, FNG-Speed Bag, Shadow, Pop-a-lock, Bareback, Toothless.
Disclaimer than short mosey to the parking lot for COP. Quick warmup: 20xssh, 10xslow and low merkins, 10xslow and low squats, 10xwmh.
Started explaining different workout stations. The thang: 2 min AMRAP(as many reps as possible). Should have explain at start instead of end. Speaker on the ready to cycle through music on the 2 minute to signal rotation. Also, ran out of time to prepare numbered signs for stations. Some did not remember their numbers when group counted off for station to start at. Every 5th station was a rest station to critique form or as Ride Along so eloquently put it hype man. Every man passed off high score of reps to next man entering the station.
Stations:
Parking lot
1-sprint suicides
2-deadlift 135# barbell
3-jump rope
4-farmers walk with 5 gallon sand buckets
5-rest/candor form critique
Monkey Bars
6-situps
7-weighted pull-up 35# weight belt
8-bear Crawl suicide playground to sidewalk
9-pullups
10-rest/candor form critique
11-merkins
12-overhead press 95# barbell
13-swerkin
14-underdogs (aka Irwin’s or kangarows)
15-rest/form critique
16-sumo deadlift high pull 55# kettlebell
17-wall ball throws with squat (20# large soft medicine ball)
18-tricep wall ball throws (8# small soft medicine ball)
19-rest/form critique
got through 15 stations before 0612 end exercise to review high scores
as we knew blue mule is a lifting machine for strength wins. I was unaware of shadow’s stamina with a couple of calisthenics rep wins. PA showed his jump rope speed.
Got some good feedback from the pax on this format I have been working on. Thanks PA for the vary exercise critique for peak performance. Hope everyone got some good feedback from their brothers along the way or learned that they can use some more candor.
got a little out of order on the sequence of events calling for a quick after action review. Announcements covered the Scorpion coming next Saturday at 0600 launching from the Parthenon. The third brother Pickney arrived this morning. Eldest brother Crawl Space has the strong nickname of Speed Bag prepared as his brother is another XC runner and did some fraternity boxing.
COT-prayers for Christchurch and more peace and love in this world.