Winter weather advisory in affect meant really cold rain and even colder blocks. 4 Pax didn’t let that stop them from showing up. YHC was advised that running was permitted today, when Thursday’s have become a strength training day. Maybe they were in fear of getting cold?
Warm-Up
SSH – 35 – lots of confusion when this went past 30, I landed on 35 to celebrate the current degrees of cold it was.
Nancy Kerrigans – 15 forward right leg, 15 backward left leg (LACs with one leg back and off the ground think ice skating)
running out of ideas I asked for suggestions, someone said squats, I vetoed that quickly knowing what was ahead of us
Abe vigodas – 15
Bouble Dogeys – 15 – Alternating Toe Touches (the right way)
The Thang
lets get a block, they’re not too wet
B-L-O-C-K-S “its an acronym” you’re welcome Spokes
Block Burpees – 10
Lunges -15 (shout out to babyface he did per leg, which turns out was the correct way, oops)
Over Head Press – 20
Curls for Gurls – 25
Kettle Block Swings – 30
Squats – 35
You want to run?
With our blocks? Heck no
Mosey around the old high school soccer field and back
hey guys meet Greta! Dora’s Icelandaic cousin!!!
Like DoRA 123 with blocks and I even brought Hex speed rings to guide the runners with some fancy footwork!( See footnote below)
100 Over head presses, 200 curls for snips, 300 Squats
Partner 1 begins workout with block, Partner two runs across parking lot and back with block. The runner navigates through the speed rings to set the motion of run to be used throughout. This was miserable!
It was raining and nobody wants to lay in this mess, let’s take about a 6 min mosey! It was 4 mins – close enough!
WOD COT
Habakkuk 2:2And the Lord answered me, and said, Write the vision, and make it plain upon tables, that he may run that readeth it. 3For the vision is yet for an appointed time, but at the end it shall speak, and not lie: though it tarry, wait for it; because it will surely come, it will not tarry.
write down your goals and even speak them out loud. This is powerful and affective. When you know what you’re shooting for you are more likely to hit it. Kind of like knowing we had to do 100 200 and 300 total count, we are goal driven to get there. Unlike not knowing how many pushups we would do, and pax started getting nervous, wondering where’s the end? Set a goal, write it, speak it out loud and make a plan to get there and then do it!
Moleskins:
we almost made an entire workout with out TWSS, hard to resist sometimes Babyface.
Hex agility rings – Burn the maximum amount of calories in the shortest amount of time while toning the body from head to toe with EFitment A009 Hexagon Speed Rings! Hexagonal Agility Rings are a great tool for practicing footwork, balance, strength and flexibility. These drills require your muscles to generate force rapidly to accelerate and decelerate your body, which is important when trying to build speed, strength or even aid toward weight loss.
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