Date: 04/30/24
AO: #ao_tar_pit
PAX: @Tortuga @8-Track @Panhandle @Shiplap @Jolly @Spokes @DQ
FNGs: 0
Q: @DQ
Total: 7
WoR
- SSH
- Goofballs
- Arm circles
- Copperhead merkins
- Copperhead squats
Thang 1
Inspired by @LeMond inspired by @Crack we did Dan Taylors with coupons, going straight from warm-o-rama to our beatdown destination on the grass in between the track and the lake.
Thang 2
We had a straight line of 6 cones lined out ~10 yards a part. Cone 0 was our home base. We performed the following routine:
Murder bunny 10 yards to the next cone
Perform 5 reps of exercise 1
Leave coupon and run back to Cone 0
Perform 10 reps of exercise 2
Run back to your coupon
Repeat Step 1 going to the next cone. Increase reps of exercise 1 by 5 and reps of exercise 2 by 10
When the PAX reached the final cone (~50 yards out), they performed 25 reps of exercise 1, reverse murder bunny’d back to Cone 0, and performed 50 reps of exercise 2
We did this routine 3 times with the following exercises:
Round 1
- Blockees
- Bicycles (1 is 1)
Round 2
- Thrusters
- Merkins
Round 3 (only went up to 15 reps of exercise 1 and 30 reps of exercise 2)
- BBSU with shoulder press
- Bonnie Blairs (1 is 1)
In between Round 1 and Round 2, the PAX did wind sprints back and forth from Cone 0 to Cone 3 a total of 3 times, targeting completion in 40 seconds.
Moleskine
According to a 2022 Gallup study, 91% of adults age 30-49 say they keep their phone nearby nearly all day. Our kids are going to mimic the relationship with our phones that we model. It’s so important to model this well.
One thing we can do is "volunteer for presence". Tell your kids before you hang out with them, "Let me first put my phone away". Be a part of the 9% of people that can intentionally distance themselves from their phone.
F3 Wheaton 