Some days you just need to destroy your upper body. This was one of those days. It was also a morning where I picked up Candy Striper, the little brother, so that was cool.
AO – Calder Plaza
Environment – Dark, light breeze – 6 mph out of the East | 26 degrees F
[0530 – Core Principles recited. Disclaimer given to 7 PAX] – @MAD COW @Forrest @DM @candy striper @Hasselhoff @Snoop @Roid Rage (QIC)
Lexicon of the day
Unwisely breaking wind during a Workout without full assurance of a dry outcome.
Capri Lap – 2X around Calder, Abe Vigoda (15X – IC), Tappy-taps (15X – IC)
4 x 4s – start with arms raised in a standing position, burpee into plank followed by four Merkins followed by four mountain climbers with each leg. “One” is completed when returning to the standing position with arms raised. Wash, rinse, repeat. – 5X – IC
For some reason, I tried to the mountain climbers on a 4 count cadence which completely through us off. I probably deserve penalty burpees for that.
Mosey over to the ramp across Monroe… bear crawl up the ramp – plank at the top – perform exercise – bear crawl back down. We threw some plank holds at the bottom to keep the burn real.
10X – Squats – IC
10X – Hand Release Merkins – IC
10X – Jump Squats – IC
10X – Dr. W – IC
15X – Alternating Shoulder Taps – IC
10X – Boat/Canoe – IC (1 boat + 1 canoe = 1 rep)
10X – Burpees – OYO – nothing fancy
15X- Dirty Hookups – IC
— Joe Redford (F3 Roid Rage) (@realjoeredford) January 2, 2019
After the bear crawls, we did another mosey lap around Calder Plaza, went down the steps, did 30X dips – OYO, and went back to the front of the plaza.
Bring Sally Up
Q plays the song “Flower” by Moby (Gone in 60 seconds soundtrack). Start with your chest on the ground, and enjoy it because your chest shouldn’t touch the ground again until the song is over. When the song says “Bring Sally Up” the Pax will be in the ‘Merican up position, and “Bring Sally Down” the Pax will be in the ‘Merican down position. Pax will hold the down position until the next rep.
We got on our 6, did 20X American Hammers – IC, and wrapped up with some silent breathing to bring the heart rate back down.
Four Quadrants of preparedness:
Q1/GET RIGHT: the pursuit of proper personal alignment – Q2/LIVE RIGHT: the dedication to Purposefulness – Q3/LEAD RIGHT: the practice of Virtuous Leadership 0 Q4/LEAVE RIGHT: the construction of Legacy
Count-O-Rama, Name-O-Rama, and a quick prayer to the PAX for bringing us together and keeping us safe through the holidays.
Rage of Roids – OUT