BOSTON STRONG

AO: Olympus

QIC: Slider & El Nino

The PAX:  Pop Fly, High Tower, Zeus, Nano, Vespa, Rambler, Fish Fry, Roddick, Yardsale, Welcome FNGs (16 Candles, Ready Mix, Mug Shot)

NOTE: New exercises.

1. Air Squats were modified to simulate fielding a ground ball, in tribute to Bill Buckner’s muff in the 1986 world-series.

2. The Boston Crème Pie (8-ct, in cadence) a modified reverse burpee, roll up into a high plank, Merkin, into a Jump Squat. We only got 6 in, but we came back to them later, (dropped the in cadence and did them OYO).

Warm-up:

SSH; Neck Rotations, Michael Phelps, Arm Circles; Down-dog; Cobra Kai; High Knees, Butt Kickers, Mosey/Fellowship lap around track.

The Thang:

Number one goal of this workout was to keep PAX moving (warm)! Temps were in the mid 20’s and the frigid winds were slicing through everyone’s layers. We rotated between stadium stairs, to last man up runs around the track, to 70 and 100 yard wind sprints & ladder sprints on the field; and used 20 yard bear crawls, inch-worms, crawl bears, crab walks, lung walks, and broad jumps to get to our next stations, where we completed bonnie blairs, merkins, burpees, Boston cream pies, Bill Buckner Air Squats, overhead air presses, calf raises, and more!

We finished the workout with three 70 yard wind sprints. First at 70%, next at 80%, then 90%, and then the last was a 100 yard sprint at 100%.

Some exercises to note: Workout started with 26 Merkins as tribute to Boston Marathon, and finished with 3 Boston Cream Pies in memory of those killed in the bombing, and lastly 5 more Boston Cream Pies in dedication to the 5 men killed during the Boston Massacre which tied into the COT them; Boston Strong  – Resiliency.     

6 Minutes of MARY:

Since we finished on sprints, we cut into Mary time, but we got some pickle pounders in for Pop Fly.

Circle of Trust (COT):

Boston has always been a major City at the center of many controversial and tumultuous times in our country, but have continually proved that unity and resiliency, and a little bit of old fashioned grit, can overcome unthinkable tragedy and even down right evil. Spending the morning reflecting on the strength of this City and it’s resiliency in tough times, while sharing a beat down brings hope and optimism to me that as unified HIMs we can make a more powerful impact on our communities, together. Boston Strong!