Category: Compound

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LA LA Land Workout at the Delphi!

Tuesday, July 14, 2020

AO:Delphi

QIC: Nano

PAX: Hightower, Obadiah, YNAB, Peloton, Dunder

Warmup: Fellowship jog to the field. SSH, windmills, willie mays hayes, arm circles, then stretched calves & hamstrings, and ended with some merkins IC.

The Thang: The PAX lined-up along the end-line for the first of many rounds of Legs, Arms, Lungs, and Abs (LALA). The rounds went as follows:

Round 1:

  • Lunge walk to the 10 yard line
  • Crab walk or bear crawl back
  • 50% pace run to 10 yard line, sprint back
  • 10 – LBCs IC
  • Repeat 4x, increase 10 yards/10 reps each time
  • Pick up six and move on to round 2.

Round 2:

Don’t Let it drop Wall Sits: The PAX all line up on the wall with 2 cinderblocks on one end. The cinder blocks are passed down the line to the other end. When he received the block, last HIM in the line stands up with the cinderblock to bang-out 10 arm curls before running with the cinderblock to join the wall and pass it down the line. When the cinderblock reaches the end, the next HIM stands up and does the curls. On the second time through, the HIM standing do overhead triceps extensions. 4 reps each. Recover with a lap, stopping for WWI, flutter kicks, and Freddie Mercury’s on the corners.

Round 3: Partner up for the following round:

  • Air-squats IC x 50
  • With partner, wheel barrel to 25, switch and continue to 50
  • sprint to end line, 50% pace on 100 yrd return.
  • Double-Ds – 50 IC
  • Repeat 1x, no time to do the staircase down.

CoT:
Announcements: The 9/11 stair-climb event training begins at Compound this Wednesday. Get your calendar cleared for Friday 9/11 or Sat 9/12 to join a 100+ people at the steps of the Lincoln memorial! This Friday at Delphi is the 1776 WOD, starts at 0530.

Message: Hard work vs. Good Habits, Richard Biggs: “Hard work, the physical effort necessary for success, is of no value when directed toward the wrong endeavor.” We are all doing the hard work, but as we work through the the week, make sure you take the time to make course corrections to maximize your effort. Overtime this will turn into a habit and occur without thinking.

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Bear sighting inspiration

Weds, June 10, 2020 Compound

QIC: HT

PAX: HT, NAFTA, PopFly, Elvis, Roddick, Obadiah. El Niño & Derecho joined for Mary

Warmup:
Fellowship jog to green field center of Mosaic. SSH, windmills, willie mays hayes, arm circles, then moved to bench to stretch calves & hamstrings. 


The Thang:
After fellowship jog parking garage, group lined up at base of up ramp. Here we started our bear crawl climb. PAX bear crawl up the ramp, then 10 mericans, followed by recovery jog to next ramp. Rinse and repeat bear crawls up the parking garage, increasing mericans by 5. Until we hit 25 mericans, then decrease mericans by 5, ending on the top deck. Quick recovery on top deck to enjoy the sunrise view. Then each PAX performs burpee, then runs down 1 flight of steps, stopping at each floor landing for another burpee. Stopping in the 3 floor to regroup. Then group walked lunge across pedestrian bridge to steps by TrueFood. Once group completed task, we went on jogging tour around Mosaic. Ending back at Winter Compound for quick recovery before Mary. 
Mary:Mixed variety of ab exercises from each PAX 8 rounds. 


CoT:
Keep Highlander in prayers as he’s recovering from injury. Next Hero WOD, Fri at Olympus, starts 0530. Thanks to our lord for sharing his blessings with us, as we witnessed the beautiful sunrise above the parking garage and the fellowship of our PAX. As crazy as the world has become, we have to do our part to stand up and lead others.

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Target Practice

AO: Compound

QIC: Monk

The PAX: Hightower, Jenner, Buffet, Prius, NAFTA

This was my first Q in The Capital, and I pulled out one of my favorite beat downs from F3 Gastonia days. B.O.M.B.S.

Warm-Up:

SSH, Arm Circles, Toy Soldiers, Merkins

Main Event:  

I’m still learning the area, so I asked the PAX “Take me to that parking garage in the Mosaic District.” Of course they said “Which one?” Never mind. I led them to the only  parking garage in sight, only to find a residents-only gate preventing access above the first level. Need to find another parking deck. So we moseyed to the Mosaic District and then to the second floor of the Target parking garage. 

Partner up for B.O.M.B.S., which I always modify slightly.  One partner performs exercise while other partner runs to the next level, does 5 burpees, runs back.  Switch upon movement partner’s return. 

Before we started, I gave the PAX a thought to ponder. We’re often motivated by fear. Sometimes it keeps us from doing stupid things, but other times from seeing opportunities to advance.

B.O.M.B.S. = Burpees (normally 50 of them but performed by runner in my version) 100 Overhead claps, 150 Merkins, 200 Big Boy Sit-ups, & 250 Squats. As expected, the PAX got quiet as soon as they hit the sit-ups. 

With a bit of time left, we moseyed to the green at the Mosaic and some other exercise. I don’t remember what it was except that it involved lunges. Then a mosey back to Compound for a little Mary. 

BOM: Go forth aware of how fear influences you and others. Encourage others; confront dangers wisely.

I’m really enjoying getting to know The Capital PAX. 

Aye!

Monk