October 18, 2017

The Workout of Oz

Old Forest, Uncategorized, Weekday

AO: The Old Forest

QIC: Oz

PAX: Meatball, Slick Billy, Pirtle, Phat Pat, PlayPen, Crayfish, Oz, Cargo, Four Eyes, Teacher’s Pet, Soybean, Hacker, Frugal McDoogle, Bookworm, Gus   |

Conditions: 50F and crisp, with scattered Cones and Station Shenanigans

WELCOME

DISCLAIMER

Warm-o-Rama (The “O’s” of “Oz”)
Run :30

Run w/ Arm Swing :30

Power Skips :30

Caraoca (Inside) :30

Caraoca (Outside) :30

Shuffle (Inside) :30

Shuffle (Outside) :30

The Thang (The “Z’s” of “Oz”)

Eight Cone Stations set up in Zig-Zag fashion across parking lot-Each numbered 1 through 8 as listed below. Station 1 was 1 Rep, while Station 8 was 8 Reps. PAX split into two groups, each beginning at opposite ends of the Zig-Zag Setup. Each PAX would progress through the workout by completing stations in the order that follows:

The 1st Group Completed Station 1 First, followed by

Station 2, Station 1

Station 2, Station 3, Station 2, Station 1

Station 2, Station 3, Station 4, Station 3, Station 2, Station 1

Station 2, Station 3, Station 4, Station 5, Station 4, Station 3, Station 2, Station 1

Station 2, Station 3, Station 4, Station 5, Station 6, Station 5, Station 4, Station 3, Station 2, Station 1

Station 2, Station 3, Station 4, Station 5, Station 6, Station 7, Station 6, Station 5, Station 4, Station 3, Station 2, Station 1

Station 2, Station 3, Station 4, Station 5, Station 6, Station 7, Station 8, Station 7, Station 6, Station 5, Station 4, Station 3, Station 2, Station 1

(The other group progressed through the Stations from the opposite direction, beginning with Station 8, etc.)

STATIONS:

  1. Burpee x1
  2. Alternating Side Plank Merkins x2 (1=1)
  3. Curb Dips x3
  4. Split Jax x4 (2=1)
  5. Jackknives x5
  6. Pull-Ups x6
  7. ABC Wall Sit x7 (Reciting Alphabet through 7 times before breaking hold)
  8. Picnic Table Rows x8

Count-o-Rama

Name-o-Rama

COT / BOM: Q Spoke of the difference between striving toward the loosely-defined term “Christian” versus striving to be a “Disciple”. Jesus made it clear he wants us to be disciples, and in Matthew 16:24 Jesus challenged his followers to deny themselves and take up their cross to follow Him. How do we deny ourselves? Do we? We are encouraged to consider this, and that while we may even discipline ourselves to do things like wake up for workouts…what does denying ourselves look like on a daily basis?

MOLESKIN: 45 minutes at the Workout of Oz with fifteen men