11/28/20 – The Big Tam Extended

AO: Lava Field

QIC: Danish

PAX: Danish

Conditions: A cool 40F and oxygen was replaced with moisture as the mist settled into the valley from the rolling hills. PAX was tired and tender from the Gobbler challenge two days earlier but were ready to get after it again.

Warm up

SSH x 25

Windmill x 15

Fast High Knees x 10

3rd grade exercise x 15

Skipping Scissor Arms

Backwards Skipping Scissor Arms

The Thang

30 x Pickle Pounders

Bear Crawl 20 yards

20 x Rowers

Bear Crawl 20 yards

30 x Pickle Pounders

Bear Crawl 20 yards

20 x Rowers

Bear Crawl 20 yards

30 x Pickle Pounders

Bear Crawl 20 yards

20 x Rowers

5 sets of:

Honey Rider

Jog to west side of track

10 x Squat Jumps

10 x Burpees

10 x Merkins

Jog to stands

Pussy Galore

20 x Glute Bridge

20 x Incline Push Up

20 x Dips

Jog to side line

15 minutes of:

1 partner doing squat slams x 10

1 partner doing shoulder touches then alternate sets to Persian squats

(switch after every 10 slams)

2 laps of the track running 100m easy, 100m steady, 100m hard, 100m easy

10 sets of slam ball side tosses each side

8 backwards overhead slam ball throws

8 slam ball explosive throws

MOLESKIN

Leaning into our partnerships and communication. We talked about how our partners are great examples of role models who help to make us better everyday. We can lean into relationships that make us better and more of who we want to be and being ok putting aside less engaging or energizing relationships.

Zig Zigler: “Never trust a man who can’t married up”

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