January 29, 2021

All The Things @ the Annex

THE SCENE:
Cold, but not for long.  Pulling into the parking lot saw several people all ready to go and Paper Cut running up and down the parking lot.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
20 SSH IC

5 Shoulder Circles (each way) IC

15 Daisy Pickers (all ways) IC

20 Imperial Walkers

Grab all the things (rucks, cmu, tractor tires, jump ropes, and hand grips) and head to the pavillion.

THA-THANG:
Ring of Fire AMRAP workout: There were 12 different stations each with an index card specifying an exercise.  Pax would AMRAP the exercise while one PAX completed a set number of reps, then rotate until back to original positions.  Pax were encouraged to use CMUs or wear rucks to increase the level of difficulty to the exercises.

Round 1: Tire Flipping

Rep Count Exercise: 8 Tire flips (4 out, 4 back)

AMRAPs: skull crushers (cmu), sumo squats (cmu), BBS, overhead presses (cmu), calf raises, jump rope, Peter Parkers, Moroccan nightclubs with hand grips, step ups (tables), and flutter kicks (cmu)

Round 2: Jump Rope

Rep Count Exercise: 100 Jump Ropes (modified to 100 SSH after the rope broke)

AMRAPs: skull crushers (cmu), sumo squats (cmu), BBS, overhead presses (cmu), calf raises, Peter Parkers, Moroccan nightclubs with hand grips, step ups (tables), flutter kicks (cmu), and blockees (cmu)

MARY:
15 CMU curls IC

30 sec Mountain Climbers

COUNT-OFF & NAME-O-RAMA:
10:  Bruce, DHL, Couch Potato, Speedy, Jet Blue, Photoshop, Papercut, Tremor, Grimace, and Bootheel

CIRCLE OF TRUST/BOM:
1.  Adaptability: be willing to modify as needed and learn for your efforts.

2.  Intentionality:  I had a goal this week around intentionally reaching out to others.  Asked God to open my eyes/heart to see needs of others and he delivered all week long.

MOLESKIN:
Like trying out new workouts.  Learned today that  the ring of fire type workout is good, but probably only have one exercise per person with no extras, the extra exercises created gaps and some minor confusion.  You live, you learn.  Also, took longer than I thought.  There was an entire other list of AMRAP exercises we didn’t get to.

ANNOUNCEMENTS:
Hype Video at Mothership tomorrow.

Ruck/Weight Workout @ Annex next Wednesday with Bruce on Q.

QIC:
Bootheel
Workout Date:
01-29-2021