I appreciate the work the Greenwood Iron Pax put in. The workouts they come up with always impress me with their simplicity and difficulty. Kudos to them for making us better. We modified today to make sure we made it home to our families and jobs intact.
1 Minute Warning: wait for AB, nope, don’t wait for AB…
Conditions: 70 degrees, nice breeze, good company
Disclaimer: Papagiorgio, not a professional, You vs You. Modify as necessary
Prayer: safety and injury protection
Mosey around shovel flag loop:
- SSH
- Mercans
- LBAC F/R
- Overhead clap
- Imperial Walker
- Slo Mo Squats
- Calf Stretch
- Michael Phelps
- World Greatest Stretch
- Thru the Tunnel
Capoot – Modified
- 50 Mercans (a.k.a. – Push-Ups)
- 400 meter Run
- 40 Mercans
- 600 meter Run
- 30 Mercans
- 800 meter Run
- 20 Mercans
- 1000 meter Run
- 10 Mercans
Announcements: Boo Boo on the Q Q THIS SATURDAY (!!!), Stampede – run to football stadium tomorrow
Prayer Req: COVID running through city police/firefighter depts, COVID protection for our families and community.
Workout Hero Addendum:
Capoot is a regular R.E.D. Friday workout (Greenwood)that is sure to be a crowd pleaser.
Background: Dedicated to officer James Lowell Capoot, of the Vallejo Police Department, who died Nov. 17, 2011, in the line of duty while chasing after an armed man suspected of robbing a bank. The 45-year-old, who lived in Vacaville, California, joined the Vallejo Police Department in 1993 and served as a motorcycle officer, motorcycle instructor, driving instructor and SWAT officer. He received two medals of courage, including one life-saving medal, as well as many other department commendations.
Capoot is survived by his wife, Jennifer; three daughters, Jillian, Jamie and Justine; mother, Beverly Sue; brother and sister-in-law, Louie and Susie DeCarlo; and several other family members. He is preceded in death by his father, Lowell Jesse Capoot.