• When: 07/07/15
  • QIC: Spot
  • The PAX: OC, Paperboy, Huffie, Promo, Costanza, Cesspool, Fanny, Glue, Dos Equis, Shamu, Beads, Jenny, TriLam, McLovin, Insanity, Purple Rain, Jortz, Nacho, Spot


ISI with Attention to Detail, Accountability, and Cinder Blocks

19 #Ironpax opened the day with #Thunder.   YHC has been thinkning a lot about Teamwork, Accountability, and Attention to Detail; and wanted to work some on all three.  Teamwork: individuals with individual talents working together, helping each other, toward a common goal.  Ours: to #Bebetter.

Conditions:  Famously Humid

The Thang:  Warm-up jog around the track and circle up in field.  Focus speech about attention to detail and what that means for excercise form.  Warm up excercise, all in cadence (dodging sprinklers):  Imperial Walkers x 20, Side Straddle Hop x 20, Mountain Climbers x 20.

Attention to Detail:  15 Merkins (4 count) in cadence, 20 Flutter Kicks (4 count) in cadence, 20 Copper Head Squats (4 count: 3 down and 1 up) in cadence.

Line up for a double column Indian Run across the field and over the fence onto Woodrow Street.  Turn left to Wheat @ Woodrow.  Break formation.

15 Merkins (4 count) in cadence, 20 Flutter Kicks (4 count) in cadence, 20 Copper Head Squats (4 count: 3 down and 1 up) in cadence.

Line up and Indian Run to Wheat @ King.  Break formation.

15 Merkins (4 count) in cadence, 20 Flutter Kicks (4 count) in cadence, 20 Copper Head Squats (4 count: 3 down and 1 up) in cadence.

Down to Emily Douglas for cinder blocks.  Circle up in field.

15 Show Curls (4 count) with block in cadence, 5 squats (4 count) with block in cadence.

10 Show Curls (4 count) with block in cadence, 10 squats (4 count) with block in cadence.

5 Show Curls (4 count) with block in cadence, 15 squats (4 count) with block in cadence.

Accountability:  all pax pair up.  P1 completes 10 bench presses with block.  P2’s job is to make sure P1 makes it to 10 AND makes sure he can’t make it to 11 by applying progressive manual resistance.  #Ironsharpensiron

Switch up and repeat.

10 Military Presses (4 count) in cadence, 5 Military Sit-ups OYO.

5 Military Presses (4 count) in cadence, 10 Military Sit-ups OYO.

P1 completes 10 Show Curls with block. P2’s job is to make sure P1 makes it to 10 AND makes sure he can’t make it to 11 by applying progressive manual resistance. #Ironsharpensiron

Switch up and repeat.  General grumbling and grunting from the pax. #YHCpleaser.

Return blocks.  Return to the Hand parking lot (next time not over the fence).

Circle up and finish with 20 Russian Twists (4 count) in cadence.

Begin together, end together.

COT

BOM -closed out by Spot

Devo – OC on Leadership, and where we find the leaders in our lives

Moleskin: An honor to payback and Q at #Thunder this morning.  The #Ironpax who have sharpened me.  However, no more cavalier hopping over spike-topped fences.

Aye!

 

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