YHC expected about 5 or 6 PAX today and (semi) planned accordingly. The emergence of 12 PAX (including OGs Goat Cheese and FatCat) required some modification along the way. Much of the workout held with the exception of the Bear Crawl Inch Worm debacle. Clearly that would’ve been a particularly brutal – and boring – circuit had we completed the full circumference of the court so I audible into a short suicide circuit. I also mistakenly called a Dip/Derkin combo set when I originally planned a Dip/Mountain Climber combo. The Derkins IC to 20 was a killer and the PAX grumbled mightily at the end of this circuit. But, hey, hopefully the PAX left feeling stronger today.

Warm-up

• SSH x 25 IC
• Box Jumps x 10 IC
• Long Slow Squats x 10 IC
• Long Slow WMH x 10 IC
• Good Mornings x 10 IC

Main Event

Hangs & Knee Lifts: Mosey to the pull up bars and split PAX into 2 groups of 6

• Group 1 Bar hang holds for 20 seconds, then 10 knee ups SC
• Group 2 Plank holds for 20 seconds, then 10 merkins SC
• Switcharoo

Squat / Merkin Corners(ish)

• Mosey to Bottom of Hill
  • 21 perfect form squats
  • 21 perfect form merkins
• Moderate run to top of hill
  • 15 perfect form squats
  • 15 perfect form merkins
• Moderate run to bottom of hill
  • 9 perfect form squats
  • 9 perfect form merkins
• Moderate run back to AO circle up
  • 3 perfect form squats
  • 3 perfect form merkins

Bear Crawl inch worm

• PAX line up head to to feet in plank position. The man in the back of the line bear crawls to front of the line and yells front and next man does the same thing until we complete the court circumference.
• This was moving painfully slowly and the PAX (YHC included) became restless.
• YHC audibled into Suicide Circuit as follows:
  • Suicide sprints to top of each (of 3) courts: 10 Burpees, sprint back to start
  • Repeat sprints: 20 Overhead Claps, Bear Crawl back to start

Dips and Mountain Climbers Derkins: Mosey to picnic tables

• Group 1 20 Dips IC
• Group 2 20 Derkins IC
• Switcharoo

Bernie Sanders: Mosey to (opposite) bottom of hill. Bernie Sanders back to the AO circle-up

Mary

• Peter Parker x 10 IC
• Parker Peter x 10 IC
• Bows and Toes x 20 sec
• Dancing Chilcut x 10 IC
• Boat Canoe
• Flutter Kicks x 20 IC

Announcements

• Thirsty Third Thursday on Second Sloppy Sunday is kicking off within a first or fourth day of the week within a day or three. Nitro will post details shortly.
• Forces of Nature is up and running. Check Slack to enter.
• Rebar organizing Chatham Habitat Build in February. Check Slack for details.

COT

I was listening to a podcast about how to teach your kids the importance of virtues like character, integrity, honesty, and being humble and true to yourself. And the interviewer asked the guest the things we can do to teach these values to our kids. And he said the first thing you have to realize is that you can’t give what you don’t have. You need to focus on improving yourself and making sure you are living a virtuous life before you can teach that to your children.

That really resonated with me. God knows I’m a work in progress. By focusing on ourselves and being better, our kids will follow. So I encourage all PAX to focus on improving themselves. Live the way you want your kids to act and they will follow. Until next time in the gloom.