Preblast via Slack 7/24/20

I have the Q tomorrow morning at the Zoo.  It will be excruciating, but you will feel accomplished at the end.  Please bring a coupon and be ready to get after it.  Please HC below.

AO-The Zoo

66 degrees with no precipitation

Core principles recited.  Disclaimer given to 8 PAX.  Mad Cow, Cuddle Buddy, Hasselhoff, Hank the Tank, Forrest, PC(FNG), Heffernan(FNG), and Less (QIC)

Warm-O-Rama

-Stretch to the toes 15 count

-20 Side straddle hops in cadence

-Willie Mays Hayes 10 in cadence

-Slow Squats 10 in cadence-3 count going down and then count on the way up

-Forward Arm Circles 10 in cadence

The Thang

Set up cones in a line at about every 15 yards.  There were five cones. 0 Yards, 15 yards, 30 yards, 45 yards, and 60 yards.  The pax did exercises followed up each time by an indian run around the field.

-First Exercise-The pax carried the coupon directly above their heads and walked down and back across the 60 yards.  When a pax could no longer hold the coupon above their heads they would sit the coupon on the ground and do 5 burpees.  They would then resume the carry.  When the first pax completed 7 trips down and back, everyone gathered at the start for the Indian run.

-Second Exercise-The pax bear crawled to the first cone and did 1 merkin.  They then bear crawled to the second cone and did 2 merkins and so forth until they got to 10 merkins.  10 merkins brought them to down and back and then halfway down again.  After the last set of merkins half way down they finished by bear crawling to the end of the 60 yards.  When the first pax completed the exercise, everyone gathered at the start for the Indian run.

-Third Exercise-The pax crab walked down and back twice.  When the first pax completed the exercise, everyone gathered at the start for the Indian run.

-Fourth Exercise-The pax did a standing broad jump once down and back.  When the first pax completed the exercise, everyone gathered at the start for the Indian run.

-Fifth Exercise-The pax did lunges once down and back.  When the first pax completed the exercise, everyone gathered at the start for the Indian run.

-Sixth Exercise-The pax carried the coupon in a half curl position and walked down and back across the 60 yards.  When a pax could no longer hold the coupon in the half curl position they would sit the coupon on the ground and do 5 burpees.  They would then resume the carry.  When the first pax completed 7 trips down and back, everyone gathered at the start for the Indian run.

-The pax completed the workout by circling up and doing the Circle of Doom.  This is where each pax does one merkin as they go around in a circle counting up each time.  When a pax is not doing a merkin they are planking.  When a pax can no longer keep going they drop out and everyone else keeps going.  We did this until the final bell rang and got in around 70 to 80 merkins. 

 Count-O-Rama

Name-O-Rama

COT

The message for the day was to leverage the strengths that you have and not dwell on your weaknesses.  Many people like to dwell on their weaknesses and figure out what they can do to fix these when they have been given so many gifts, which are their strengths.  Use those strengths to really drive the things you are trying to accomplish in life.


We welcomed 2 FNG’s today into the group, PC and Heffernan.  They both did an awesome job of fighting through a pretty tough workout and giving it their all.  If you haven’t met them, please take a minute to welcome them when you see them.

More or Less,

Less