08/03/2022 The Skunk – Primal Workout Glory

August 3, 2022

WHEN: 08/03/2022
QIC: Nickelback
PAX: Gilligan, Toast, Bedpan, Dingy, Nubbin, Busch League, Spud, Roy G Biv, Muzungu
ME HEADCOUNT: 10
EC HEADCOUNT: 5

This morning's theme was going primal! YHC recently read part of the health and wellness book, The Primal Blueprint which inspired the theme of going back to paleolithic times for a great time. Here's how it went:

Warm-up
– SSH (20x)
– Arm Circles with Johnny Dramas (12x)
– Mtn Climbers (15x)
– Dealers Choice Oyo (30 s)

The Thang: Lift Heavy Things, Do Some Sprinting, Go to Failure, and Have Some Fun

Lift Heavy Things
-Mosey to the rock pile to pick-up a new friend and then around to the parking lot.
-Circle up for Curls (10x)
-Squat Hold Ring of Fire
-Circle up for Curls (10x)
-Plank Hold Ring of Fire
-Circle up for Curls (10x)

Do Some Sprinting
-Pax dropped their rocks and lined up at the end of the parking lot
-Pax jogged 50% effort down and back
-Pax jogged 75% effort down and back
-Pax jogged 80% effort down and back

Go to Failure
-Pax grabbed their rocks back up and moseyed back to the baseball stands
-Round 1: 1/2 pax went behind the stands to do 12 pull-ups and served as the timer while…..the other 1/2 pax completed as many rounds of overhead presses (10)/run the bleachers/overhead presses (10)
-Round 1: Flap jack to complete round 1
-Round 2: Same as round 1 but reduced the timer to 8 pull-ups
-Round 3: Same as round 1 but reduced the timer to 5 pull-ups

Have Some Fun
-Pax moseyed to the baseball field and divided into the same two teams for a race around the bases
-Base 1 (1st base for team 1 and 3rd base for team 2) Bunny Hops
-Base 2 Crab Walk
-Base 3 Bunny Hops
-Home Crab Walk

More Fun
-Mosey back to parking lot for more fun using the rock
-Bent over rows (10x)
-Plank hold ring of fire
-Bent over rows (10x)
-Plank hold ring of fire
-Bent over rows (10x)
– Merkins (5) ring of fire
– Mosey back to the rock pile to discard our weight

Mary
-Played this song to bring us home! https://music.youtube.com/watch?v=OhEWoKttcEI&feature=share
-American hammers until the chorus when we switched to 6-inch leg hold then back to American hammers for the verse

COT
-The Uncle Opossum this Saturday talk to Nubbin!
-Prayers for Spud's son who broke his arm and Milton while he was gone

Moleskin
-Gilligan showed the F3 leadership by rallying the troops for a track EC and we had a record 5 show up-that's the F3 way! I'm always inspired by this free, peer lead group.
-Appreciate this group and the opportunity to lead this morning

Let's go!
-Nickelback

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