The Good Wolf

CONDITIONS

> A crispy 39 Degrees, dark, and just the type of gloom that requires a little extra effort to get up and get the blood pumpin’

Warm Up (Circle of Pain)

> I kept it to the courtyard to hang around for any stragglers:
• 30 SSH
• 10 TGE
• 25 SSH
• 10 Windmills
• 20 SSH
• 10 IW

Mosey to the Upper Field

• 12 HK
• 12 BK
• 12 Squats
• 12 Lunges

Mosey to the Far End (on Division)

This is where we got some good chatter from passers by — and Lumbergh threw out the EH. I set us up right on the corner for some shenanigans.

• 10 Monkey Humpers
• 10 ct Plank
• 10 Merkins
• 10 ct Plank
• 10 ST

Mosey to the Tennis Court

The Thang

> We are thinking about calling this routine “The Good Wolf” from the moleskin of the workout.

This is a relatively simple workout (Remember KISS when planning workouts — Keep It Simple Stupid)

5 Stations Across the Tennis Courts.
All pax spread across to maintain distance.

Station 1: Merkin Combo (Wide to Standard to Diamond = 1) x 5
— Travel: Gorilla Crawl to next station
Station 2: Squat / Mountain Climber / LBC x 10
— Travel: Bear Crawl
Station 3: Burpees x 15
— Travel: Gorilla Crawl
Station 4: Squat / Mountain Climber / LBC x 10
— Travel: Bear Crawl
Station 5: Merkin Combo

Hold plank and wait for the six

Suicides x 3

Hold Low Low Squat while we wait for the Six — I audibled position change while we waited.

Return back to the other side the way we came.

Station 1: Merkin Combo (Wide to Standard to Diamond = 1) x 5
— Travel: Gorilla Crawl to next station
Station 2: Squat / Mountain Climber / LBC x 10
— Travel: Bear Crawl
Station 3: Burpees x 15
— Travel: Gorilla Crawl
Station 4: Squat / Mountain Climber / LBC x 10
— Travel: Bear Crawl
Station 5: Merkin Combo

Hold Low Low Squat

Suicides x 3

Hold plank — I called to pick up the six.

6MOM

> LBC / LBX (just like LBC but touch opposite knee to elbow) Box Cutter / Hollywoods / Pickle Pounders

Moleskin

> You might have seen this one floating around — I can’t confirm the source but I remember that it struck me the first time I read it:

There’s a Cherokee story about two wolves, and it serves as an excellent parable. It goes something like this:

One evening, an elderly Cherokee brave told his grandson about a battle that goes on inside people.

He said, “my son, the battle is between two ‘wolves’ inside us all. One is evil. It is anger, envy, jealousy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, and ego.

The other is good. It is joy, peace love, hope serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion, and faith.”

The grandson though about it for a minute and then asked his grandfather, “which wolf wins?”

The old Cherokee simply replied, 

“the one that you feed.”

I like to think and I hope what we are doing out in the gloom is feeding the Good Wolf — Buck had a great comment about how not only is this battle happening within ourselves but also we can feed that same spirit in our communities. Great word.

TAPS for Lumbergh’s Aunt Diane and her battle with Cancer.

And TCLAPS to Bunny for showing a high level of commitment. Showing up two straight weeks in a row. Great work and keep at it. I didn’t mention it in the COT but I also wanted to recognize Buckin’ Bobcat and his commitment as well. You’ve shown real commitment and hustle as well — great example for PAX follow. I look forward to both of you leading workouts soon.

That’s all I got to say about that.

> Angus Out