The Zoo (Walbridge Park)

1. 

   Doug Mallette says:

   January 2, 2025 at 7:55 am

   Happy Zoo Year
   Q: Nougat
   Pax: Nougat, Patch, AAron, Gas Man, Cobra Commander, Johnny, Trex, Nerf Gun, Claymore, Hannigan, Spotted Cow

   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.”

   Warmup
   – SSH IC
   – Chain Breakers
   – Abe Vagodas

   Partner Work w/ a Block (30 minutes)

   Reps
   – 200 Block Curls – BC
   – 200 Kettle Bell Swings TT – LW
   – 200 Overhead Press – LDGL
   – 200 Block Squats – Uptowns
   – 100 Block Merkins – 180 degree Squats
   – 200 Klinger Kicks (holding block) 2:1 – BC
   – 50 Man Makers – Farmer Carry

   Partner goes to end of parking lot & back while other performs Reps

   Yoga cooldown
   – Swan dive
   – forward fold

   COT
   COR – 11
   NOR
   6: Johnny
   Announcements: WC
   Prayer: Plan, set a goal, be ready for curve balls

   Reply

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