Conditions: Wet. No Rain. 49 Degrees.

Reached out and invited Brother Nitro to lead a couple rounds of Warm-a-Rama @ a couple of my workouts this week in preparation for his big vQ unleashing @ The Thicket late April.

Decided to bring some Sakoda Method to The Jag. Regrets?? We shall see.

WARM UP

Courtesy of Nitro:

SSH, Imperial Walkers, Willie Mayes Hays, Arm Circles, F/Arms Circles, R, Merkins, High Knees (Prisoner Style), Wide Plank Hold. All cadence count, except for Merkins (OMD) and Wide Plank Hold (30 Count).

Nice! Thank you, Nitro.

MAIN EVENT

Had the PAX line up at one end of Parking Lot. Announced that our first workout of the morning will be “Da Rulk.” Da Rulk is Joseph Sakoda, fitness trainer to various amateur, collegiate, and Olympic athletes, the Navy Seals, and first responders.

1)Da Rulk: 6 Movements, Traveling Out 6 Parking Lot Spaces (60-70 Ft) and Back 6 Parking Lot Spaces (60-70 Ft). Simple. Yeah.

Movement 1: Bear Crawl Out; Crawl Bear Back

Movement 2: Side Crawl, Left Out; Side Crawl, Right Back (Bear Crawl position, flat back. Move sideways, no crossing of hands)

Movement 3: Side Gorilla, Left Out; Side Gorilla, Right Back (Start in low squat hold position. Throw arms out and thrust sideways, back to low squat hold position)

Movement 4: Single Jump Squat + Broad Jump Out; Triple Jump Squat + Broad Jump Back (Suckage Begins…)

Movement 5: Single Groiner + Prisoner Hops Out; Triple Groiner + Prisoner Hops Back (Suckage Intensifies…)

Movement 6: Traveling Kick Thrus Out; Traveling Kick Thrus Back (Raging Suckage…)

2) Paint The Lines

PAX take position in front of a Parking Lot line. Run length of the line, Carioca left, Bernie length of line to end, hit 1 Burpee. Repeato, laddering up adding a Burpee each time until we hit 5 Burpees. Brief recovery. Repeato entire sequence heading Right until we finish with a single Burpee back at the Start.

3) Recovery Fellowship Run Around the Loop

4) Funky Mai Tai. Perform following 6 Exercises, 11 Reps Each, OYO

Double Thrust Burpee (Burpee + 2 Groiners = 1 Rep), Jack Knife to V Up (Left Leg, Right Leg, Both Legs = 1 Rep), Lunges (Forward Left, Forward Right, Reverse Right, Reverse Left = 1 Rep), Hip Thrust to Table Top (L Sit to Table Top Position back to L Sit = 1 Rep), Squat to Queens (BW Squat, Left Cross Behind Right Squat, Back to BW Squat, Right Cross Behind Left Squat = 1 Rep), and Tuck Jump Burpee (Burpee + Tuck Jump = 1 Rep)

Mary

Flutter Kicks, x51 IC

Plank Protractors (High, x10 on 1-2; Chilcutt, x10 on 1-2; High, x10 on 1-2; Chilcutt, x10 on 1-2)

Plank Hold for remaining 30 seconds

Time. Strong work, brothers.

COT/BOM

Announcements

• Kudos to Brotox and Catskill who went out to Habit For Humanity with Rebar last weekend.
• Kudos to Nitro for leading his first Warm-a-Rama. His vQ will be 4/29/19 @ The Thicket.
• No regrets on Da Rulk. Well, maybe some. Well, actually, big. Big regrets on Da Rulk

Name-o-Rama

BOM

Theme for week is healing. Yesterday, discussed healing of the body. Today, it was about the mind. Anxiety and stress destroy the mind, as does focusing and paying attention to things that ultimately mean little or nothing. Take time out to quiet the mind, focus on the things that truly matter and are good. Family, loved ones, friends, the positive, being grateful, etc. A big part of F3 is faith. Although we don’t embrace a particular faith, it is important to put faith and trust in something that is larger and greater than ourselves. Meditate on that which gives you faith and strength.

YHC took us out in prayer.