Black Ops

1. 

   Doug Mallette says:

   November 6, 2024 at 7:27 am

   Low Impact @ The Reformatory
   Q: Nougat
   Pax: Nougat, Jinxy, Hagrid, Paddleboat, Harwell, Ramsey, Area Codes, All In, Floppy, Spotted Cow, Mr. Blue Sky

   Intro
   – 5 core principles
   – Always Free
   – Always Outside (no matter rain, wind, or snow)
   – Open to all men
   – Lead by a member of the Pax in a rotation fashion
   – I am not certified or trained, You vs You
   – Ends in a Circle of Trust
   – Mission – “To plant, grow and serve small workout groups for men for the invigoration of male community leadership”
   – Credo – “Leave no man behind, but leave no man where you found him.”

   YHC instructed Pax that the workout was intended to be low impact and meant for Pax who are recovering from injury. You vs you, know your limits, disclaimer.

   Warmup (SSH, Chain-breakers, Windmills)

   Run Lap (SSH, Jog in place, MC, Side to Sides, Karaoke)
   Deconstructed Burpee (10)
   – Squat, Plank, Merkin, Tuck, Jump Squat
   – 2 breath hold/pause w/ each
   Karaoke (Imperial Walkers)
   Deconstructed Mike Tysons (5)
   – Plank, Merkin, Downward Dog
   – 2 breath hold
   Run Out & Back (Imperial Walker)
   Deconstructed LT Dans (5)
   – Lunge, Lunge, Squat, Hold
   – 3 breath hold
   Timer Run – Pax performed Imprrial Walkers, Tin Men, (Meat Scissors, and Chainbreakwrs while each Pax took their turn running the small loop.
   Warmup Flow (w/ instruction)
   – Fold, Plank, Crock, Up Dog, Down Dog
   – Modify to Half Series if needed
   Warrior Series (4)
   – W1, W2, Tri, Rev Tri, W2, Flow

   Cool Down
   – Tree Series
   – Wide Leg Stretches
   – Tiger In The Grass

   COT
   COR – 11
   NOR
   6: Ramsey
   Announcements: vote for F3Toledo in City Paper “Best of”
   Prayer Intentions: any Pax hurting, Nougats Dad, prayers in our hearts

   Honored to lead

   Reply

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