This morning YHC mixed in a little history with the Q as I’m apt to do. Not only was this the 26th anniversary of the start of Operation Desert Storm, but it is also the 311th birthday of one of our greatest founding fathers, Ben Franklin. And with that… we’re off!
The Warmup
The PAX launched 2 minutes late as we waited for the trickle of EC’ers to make their way in from their neighborhood tour. YHC lead a short warmup run down the greenway to the field in the back of the school, eventually making our way to the carpool circle for warmups.
- SSH x 20
- IW x 20
- Moroccan Nightclubs x 75
- Good Mornings x 15
- Peter Parkers x 20
The Thang
The PAX formed a line and held strong in Al Gore for about a minute while YHC setup the pain station.
After reminding the PAX of the significance of today from a military standpoint, the PAX gave two-clap salute to our veterans and proceeded to enjoy a bit of the Drill Instructor. Simple directions.
- On your feet = be in ready position, knees bent, arms in front
- On your six = on the ground in 6″ leg hold
- On your face = standard plank
- Down / Up = movements from “Face” to and from a Merkin.
YHC called a sequence of these to keep the PAX moving constantly. Approximately 25 merkins were completed in total.
Next, the PAX moved to the end of the field and paired up for a slightly modified #Bronson. Partners tackled a traditional Bronson workout with a Dora strategy. One partner completed AMRAP of the given exercise while partner 2 sprinted the length of the field to the first set of cones, then army crawled to the second set (approx 10 yds), then moseyed back. Exercises were as follows:
- SSH x 50
- Merkin x 50
- Burpees x 50
- LBC x 50
- Jump Squat x 50
Before we left the field, we managed to get a round of Captain Thor in as well. 1:4 ratio of WWII situps to American Hammers. YHC took the PAX up and down the ladder from 1 to 6 to 1 WWIIs – resulting in 4 to 24 to 4 hammers. This pretty much squelched the mumblechatter.
PAX then moseyed to the side of the school for multiple intervals of BTTW & Peoples Chair. Always a crowd pleaser. This was followed by partner groups completing 20 dips, 20 derkins, and 20 pullups in a quick rotation.
Mary
PAX gathered at front of the school for Mary
- Hello Dolly x 20
- Dying Cocroach x 20
- Boat Canoe x 20
- 60 sec. plank hold w/ alternating arms.
Moleskin
Always a pleasure to lead these men. Thanks for the opportunity.
YHC shared with the PAX this morning – When he was 20 yrs old, Ben Franklin wrote the 13 virtues by which he would live his life. Great wisdom from one of our greatest founding fathers.
Good writeup on this here: http://www.artofmanliness.com/2008/06/01/the-virtuous-life-wrap-up/
- Temperance. Eat not to dullness; drink not to elevation.
- Silence. Speak not but what may benefit others or yourself; avoid trifling conversation.
- Order. Let all your things have their places; let each part of your business have its time.
- Resolution. Resolve to perform what you ought; perform without fail what you resolve.
- Frugality. Make no expense but to do good to others or yourself; i.e., waste nothing.
- Industry. Lose no time; be always employ’d in something useful; cut off all unnecessary actions.
- Sincerity. Use no hurtful deceit; think innocently and justly, and, if you speak, speak accordingly.
- Justice. Wrong none by doing injuries, or omitting the benefits that are your duty.
- Moderation. Avoid extremes; forbear resenting injuries so much as you think they deserve.
- Cleanliness. Tolerate no uncleanliness in body, cloaths, or habitation.
- Tranquillity. Be not disturbed at trifles, or at accidents common or unavoidable.
- Chastity. Rarely use venery but for health or offspring, never to dullness, weakness, or the injury of your own or another’s peace or reputation.
- Humility. Imitate Jesus and Socrates.
