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

  1. SSH – IC – 20X

  2. Merkins – IC – 20X

  3. SSH – IC – 15X

  4. Merkins – IC – 15X

  5. SSH – IC – 10X

  6. Merkins – IC – 10X

  7. Cherry Pickers w/ ass slap (slow) – IC – 15X

  8. Sprinkler – IC – 10X

The THANG

A 2 mile mosey round trip to Canal Park Playground was initiated with the following pain stations:

  1. Dirty Hookups-20X – IC

  2. Plank – 60 seconds

  3. Bear crawls – down a ramp on riveredge trail

  4. Jump Squats w/ Al Gore – OYO – 10X

  5. Merkins – IC – 20X

  6. Dips – IC – 30X

  7. Derkins – IC – 15X

  8. 5 minutes of pull ups at Canal Park – OYO – 15X

  9. Freddie Mercuries – IC – 20X

  10. American Hammers – IC – 25X

CoT/Count-O-Rama/Name-O-Rama

  • Brief statement on accountability and choosing not to be the victim!

  • “When you blame others, you give up the power to change” – Dr. Robert Anthony (see below)


Accountability.jpg