Poke the bear

June 7, 2019

WHEN: 06/07/2019
QIC: OPEC
PAX: Food Lion, Graceland, Golden goggles, Bells, Groupie, OPEC

YHC saw an opening on the Q sheet earlier in the week and felt compelled to jump in to #AnimalHouse territory. 6 PAX came out of the gloom with coupons in hand ready to get to work. And that’s just what we did..

Warmup:

  • SSH IC x20
  • Imperial Walkers IC x10
  • Willie Mays Hayes IC x10
  • Good mornings IC x10
  • Slow Merkins IC x20 
  • Jog down hill, quick turn and sprint back up
  • Grab coupons and mosey to the pull up bars around the track

The Thang:

  • Phase 1: 1, 2, 3 + 1
    • 10 Pullups
    • 20 Over head press
    • 30 Goblet squats
    • 100 meter sprint, jog back to start
    • Repeat, this time multiply by 2 (20, 40, 60 + 200 meter sprint)
    • Repeat, this time by 3s (30, 30, 30 + 300 meter sprint)
    • Switch coupons as needed
  • Phase 2: 1, 2, 3 +1, take 2
    • 10 Bent over rows
    • 20 Curls
    • 30 Dips
    • 100 meter sprint
    • Repeat, same iteration
    • Switch coupons as needed
  • Phase 3: The Field
    • Mosey to the 50 yd line and face the goal posts
    • Bear crawl to the goal post
    • Crawl bear back to the 50
    • One-legged hop to the goal post
    • One-legged hop to the 50
    • Mosey to grab the coupons and head back to start

Mary:

  • Heels to Heaven IC x35
  • LBCs IC x25
  • 6in hold for 30, to Flutter kicks IC x25, to 6 in hold for 30

Announcements: @Groupie is starting an Adventure Race channel. See Slack for deets

COT:

  • Prayer requests for Teagan. She is 7 years old and struggling with a new bout of Radiation Therapy to fight her cancer. Please keep her and her family in your prayers.
  • @Graceland took us out

It was an honor to be a part of this group today. We had men at all levels of fitness working together and pushing each other to go just a little harder/longer/faster. We stuck together and encouraged each other throughout the workout and that is what this is all about. It is a blessing to be a part of such an incredible group of men. Thank you for the opportunity to lead.

SYITG

OPEC