21 men arrived at Catalyst to the dawn of a beautiful Fall morning. With two shovel flags planted in the frosty ground, it was perfect weather for football and a double barrel beatdown. No need for a disclaimer, as all the new guys must have slept in. The PAX was ready. So here’s what we did:
Warm Up
Jog to the football field, circle up.
Fast Feet with a side of Merkins x40
Little twist here. Start with FF in cadence. Switch when YHC tells you.
Scorpion Stretch x20
Windmills x20
SSH x25
Partner up (size does not matter – Not TWSS)
Partner 1: Max Pushups 1min OYO – Remember your number
Partner 2: Squat Hold 1min, watch partner’s form, provide encouragement
With MacGruber and Costco in the house, you can imagine the “encouragement” provided.
Flapjack
Partner 1: Max Sit-ups 1min OYO – Remember your number
Partner 2: Plank 1min, holding partner 1’s feet, provide encouragement
Flapjack
Thang 1: Shaggy
Line up on the 50Bear Crawl to End Zone – LBCs x25
Run to Outer Fence – Decline Merkins x15
Back to End Zone – LBCs x20
Sprint back to the 50 – Plank
Lunge Walk to End Zone – Flutter Kicks x25
Run to Outer Fence – Burpees x15 OYO
Back to End Zone – Flutter Kicks x20
Sprint back to the 50 – Chillcut
Sprint to the End Zone – American Hammer x25
Run to Outer Fence – Incline Merkins x15
Sprint back to the 50
Thang 2: Mayhem
Jog to the front of the school
Wheelbarrows up hill
Squats at top x20 OYO
Flapjack, Repeato x3
Step-ups x22 each leg (44 in honor of Rainman’s birthday)
Find a spot on the railings
Incline Pull-ups x15
Decline Merkins x15
Repeato
BTW 5 count x21
Frankenstein Walk down bus lane
Mary
Jog to a grassy/sunny spot beside school, circle up
Partner 1: Max Pushups 1min OYO – Beat your number
Partner 2: Squat Hold and watch partner’s form, provide encouragement
Flapjack
Partner 1: Max Sit-ups 1min OYO – Beat your number
Partner 2: Plank and hold partner 1’s feet, watch form, provide encouragement
Flapjack
COT
Today’s workout was inspired by a song called Ali in the Jungle by The Hours. It’s about finishing strong. We all face challenges and struggles. But we get back up. Put the past behind us and focus on the task at hand. It’s about where you’re going. And what you’re doing to get there. Great work by the PAX especially at the finish where we all tried to beat our numbers from the start. Many did.
——–
Ali in the Jungle – The Hours
It’s, not, how you start,
it’s how you finish,
And it’s, not, where you’re from,
it’s where you’re at,
Everybody gets knocked down,
Everybody, gets knocked down,
How quick are you gonna’ get up?
Just how are you gonna’ get up?
Like Ali in the jungle,
Like Nelson in jail,
Like Simpson on the mountain,
With odds like that,
they were bound to fail
Like Keller in the darkness,
Like Adams in the dock,
Like Ludwig Van,
how I loved that man,
well the guy went deaf
and didn’t give a damn.
It’s, not, where you are,
It’s where you’re going,
Where are you going?
And it’s, not, about the things you’ve done,
it’s what you’re doing, now,
What are you doing, now?
