TGIF. Doddy might do ’em, but he will never, ever vote for bear crawls or burpees on a Friday. No sir. Not now. Not ever.
Cardio and core. Cardio and core…lower back and biceps. That was the focus.
Mosey around the church to the upper parking lot.
SSH, Weed Pickers, Michael Phelps.
For the first group of exercises it was suggested to go with a medium-heavy, to heavy coupon…aka rocks. Rep numbers were 50, 40, and 30 with a lap around the parking lot between rounds. So 50 of each exercise, run a lap, 40 of each exercise, run a lap, and 30 of each exercise, run a lap. The exercises were as follows:
Straight leg dead lifts with a coupon
Bicep curls with a coupon
Lat pull overs with a coupon (lay on back, raise rock over your head and control it as it approaches the ground above your head, then bring it back to the chest)
A quick count off and swap out the heavy coupon for a lighter coupon.
“Elevens” with coupon American Hammers and then coupon free (except for Vespa…over achiever) Big Boys. The distance in between was roughly 1/2 a parking lot. Extra bonus points for extending the coupon further out on the hammers. Flutter kicks on the 6 and then 20 seconds to get back to the flag.
In total, we got in 2.3 miles and a lot of core work.
COT – lots to be thankful for (dump trucks newborn), and still lots to do (recent events in our country, lens in which we see the world). 6th man was Centerfold – major kudos to the naming committee on that one.
In an effort to understand the gravity of 8 minutes and 46 seconds, which is the amount of time the cop had his knee on the neck of George Floyd, Vespa introduced a post beatdown Air Chair. The goal is to hold it for 8:46. I was encouraged to see the entire pax take part. It facilitated a lot of discussion, a lot of pain, and a lot of reflection. Give it a go…