SLACK pre-workout statement:
Hi @channel – YHC is the QIC tomorrow at Calder plaza. Time to HC and build that *3S2T* [speed, strength, stamina, toughness (mental), and toughness (physical)]. HC TO THIS THREAD AND SYITG!
AO – Calder Plaza
Environment – 41F with a 10 mph wind out of the ENE.
[0530 – Core Principles recited. Disclaimer given to 6 PAX] – MAD COW, Bald Eagle, Forrest, Dapends, Gravy, Roid Rage (QIC)
Warm-O-Rama
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SSH – IC – 20X
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Merkins – IC – 20X
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SSH – IC – 15X
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Merkins – IC – 15X
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SSH – IC – 10X
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Merkins – IC – 10X
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Cherry Pickers w/ ass slap (slow) – IC – 15X
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Sprinkler – IC – 10X
The THANG
A 2 mile mosey round trip to Canal Park Playground was initiated with the following pain stations:
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Dirty Hookups-20X – IC
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Plank – 60 seconds
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Bear crawls – down a ramp on riveredge trail
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Jump Squats w/ Al Gore – OYO – 10X
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Merkins – IC – 20X
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Dips – IC – 30X
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Derkins – IC – 15X
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5 minutes of pull ups at Canal Park – OYO – 15X
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Freddie Mercuries – IC – 20X
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American Hammers – IC – 25X
CoT/Count-O-Rama/Name-O-Rama
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Brief statement on accountability and choosing not to be the victim!
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“When you blame others, you give up the power to change” – Dr. Robert Anthony (see below)
