Date: Saturday, June 22nd, 2024
AO: #ao_tar_pit
PAX: @T-bone @Panhandle @NATTY @Phoenix @Frank @LeMond @Beaker
FNGs: 0
Q: @Beaker
Total: 7
WOR: 25x SSH, 15x Goofballs, 10x Abe Vigodas, 5x (!) Batwings, Michael Phelps, 5 T-Bone Burpees
Mosey to the practice field.
Thang 1: EMOM ladder
Each minute PAX perform reps of each exercise. 5 reps each during the first minute, 6 during the second, up to 10, and then back down to 5.
Exercises:
Thrusters
Standing skull crushers
Bent over rows
Curls
Thang 2: Broga
Mountain pose
Mountain with arms up
Mountain
Mountain with arms up
Standing forward fold
Standing half lift
Standing forward fold
Standing half lift
Legs back to downward facing dog
Plank
Down and up to cobra
Down and push up to plank
Up to downward facing dog
Right leg up to runners lunge
Right leg lunge with right arm up
Right leg lunge with right arm up
Leg back to downward facing dog
Plank
Low pushup
Cobra
Low pushup
Downward facing dog
Left leg up to runners lunge
Left leg lunge with left arm up
left leg lunge with left arm up
Leg back to downward facing dog
Legs forward to forward fold
Up to mountain with arms up
Down to mountain
Thang 3: Dirty MacDeuce
PAX complete a superset consisting of 3 sets of exercises with 12 reps each to a four count cadence, recover with a quarter mile loop, and repeat for 4 supersets. (we completed 3)
Exercises:
Derkins
Coupon squats
Manhole meatballs
Thang 4: Broga Redux
Corpse pose
Heels to butt
Bridge (shoulders and arms down)
One legged bridge (right leg up)
Bridge
One legged bridge (left leg up)
Heels to butt
Corpse pose
Wind removing
Happy baby
Wind removing
Happy baby
Feet down
Right over left, pull closer
Left over right, pull closer
Corpse
Moleskin:
If by Rudyard Kipling
If you can keep your head when all about you
Are losing theirs and blaming it on you,
If you can trust yourself when all men doubt you,
But make allowance for their doubting too;
If you can wait and not be tired by waiting,
Or being lied about, don’t deal in lies,
Or being hated, don’t give way to hating,
And yet don’t look too good, nor talk too wise:
If you can dream—and not make dreams your master;
If you can think—and not make thoughts your aim;
If you can meet with Triumph and Disaster
And treat those two impostors just the same;
If you can bear to hear the truth you’ve spoken
Twisted by knaves to make a trap for fools,
Or watch the things you gave your life to, broken,
And stoop and build ’em up with worn-out tools:
If you can make one heap of all your winnings
And risk it on one turn of pitch-and-toss,
And lose, and start again at your beginnings
And never breathe a word about your loss;
If you can force your heart and nerve and sinew
To serve your turn long after they are gone,
And so hold on when there is nothing in you
Except the Will which says to them: ‘Hold on!’
If you can talk with crowds and keep your virtue,
Or walk with Kings—nor lose the common touch,
If neither foes nor loving friends can hurt you,
If all men count with you, but none too much;
If you can fill the unforgiving minute
With sixty seconds’ worth of distance run,
Yours is the Earth and everything that’s in it,
And—which is more—you’ll be a Man, my son!
COT: Bodies that work, kids moving on to what is next, @Frank and meekness in an interpersonal situation
F3 Wheaton 