10 pax made their way to the Thursday meeting of GOAT. The GOAT boys are known for putting in the work. Today was no different.
Conditions
High 60s, dry. In a word: Perfect.
Welcome/Disclaimer
COP
10 burpees (OYO)
50 merkins (OYO)
50 big boys (OYO)
Grab your soccer balls (that you were asked to bring, more on that below) and mosey to the middle school field.
Drop off your balls.
Run “the track” together at about a 9.30 pace. Roughly a mile. “The track” includes the sidewalk down to the lower parking lot of the high school, along the parameter of the rear parking lot, around the CAT Center, in front of the high school, and back to the middle school field via the driveway. Ended up at about a 9.00 min pace and the herd stayed together. Nice work.
Partner up, grab your balls (one per team) and head to the middle of the field.
In an attempt to mix it up and make the workout more fun/interesting/engaging, the pax tried out a game of Fetch. As partners, each pax turn turns throwing/rolling/kicking their team’s ball from the center out to the edges of the field. The “retrieving” pax was to do the following in a circuit (vs. all at once):
- Flutterkicks (50x, single count)
- Mountainclimbers (50x, single count)
- Burpees (15x)
- Iron Crosses (50x)
Rinse and repeat if you get through the cycle (several did).
The retrieving pax was to run out to the ball where it came to rest, do the exercise, grab the ball, and run back. He then would throw/roll/kick the ball so that his partner could run and do the same exercise. They would move through the circuit together.
While the “retrieving” pax was doing his exercise, the “throwing” pax would be moving as well, alternating between the following two exercises (AMRAP), from one turn throwing to the next:
- SSHs
- Squats
The idea was speed and form and keeping moving. The pax were able to accomplish the same. I think the pax enjoyed this creative way of doing the work.
Recover at 0610 and mosey back to the shovel flag.
Count/Name/Announcements
Depot is formally doing a double down on Saturdays, starting with bootcamp at 0545 and handball (A tradition like no other) at 0630. Coffeeteria to follow. Neckbrace has the inaugural Q.
Encourage and support those who have not Qed or Q rarely to step up and become regulars. We are delighted and surprised by the creativity of new Qs. Their stepping up keeps both them and everyone else engaged in F3.
Prayer
Please remember a member of Uncle Rico’s family who is dealing with the illness of an infant who will ultimately require a heart transplant.
Let’s also remember Knot, who is injured and on the DL. We want him back soon.