AO: Swamp
When: 04/25/2023
PAX:
Number of Pax: 9
Pax Names: Biscuit, Dial Up, Downsize, Dr. Luck, Dr. Seuss, Heisenberg, Hot Shot, Long Haul, Slice,
Number of FNGS: 0
FNG Names:
QIC: Downsize
The BackBlast:
Hands & Feet Win the War
Surfing other back blasts and AOs, I came across this vid: https://youtu.be/SxP0wch90Pc
This line just stokes me:
“There are forces, seen and un-seen that want you to fail. They’re counting on you to fail… reminding of you of your past failures, telling you, Hey! Stay in the comfort or your warm bed instead of waking up, doing something difficult… accelerating with other men who support you and require your support in return!”
Along the lines of that inspiration also I found a work out in Chicago area that did a ½ mile bear crawl. Thought it best we crawl before we walk (not sorry), so I mapped out a 520ft stretch at the Swamp. Let’s do it.
Conditions: 42 degrees, calm & clear, just a perfect morning to hit the ground running. Disclaimer agreed upon.
Warm Up:
OYO: stretches (Casey Kasums, neck, trunk). IC: SSH, Abe Vigodas, Mountain Climbers, Peter Parkers, Bird Dogs (6 seconds per side for 10), Side / Forward Lunge, Seal claps, Overhead claps, Shoulder shrugs
The THANG – The Hands & Feet Workout
Mosey to the Gazebo –
• Bear Crawl to Veteran’s Way – which is 520′ or about 1/10th of a mile
Mosey to the Pavilion
• Step Ups (10 per leg)
• Merkins (10 in cadence)
• Crunchy Frogs (10 in cadence)
Mosey to the North Gate
• 10 Burpees (OYO)
• Breakdance Merkins
• Motivators from 7
Mosey back to Veteran’s Way
• Lunge walk back to the gazebo (tears were shed as we ran out of time for a return Bear Crawl)
Back to the shovel flag for CoR, NoR, CoT
A privilege to Q this morning!