Kindness, Strength, Bravery, and always Proper Form

QIC: Mr. Clean
Date: 11/29/2018
PAX: Cable Cutter, Candu, Flemish, Free Candy, Iron Butt (Respect, Respect), Prosciutto, Ringwald, Sidekick, Skitch, Snookie, Speed Bump, Steam Engine, The Count (Respect, Respect), VSquared
AO: Hill City

Conditions

Clear, Calm, Clean…29 degrees, frosty, 82% humidity

The Disclaimer

I am not a professional.  It has been a while for me at Hill City, so be mindful of surroundings.  Push yourself, but do not hurt yourself.


COP

Mosey to the giant stack of Dewaynes.

Mosey to the circle stage with said Dewayne.

Transfer into the The Thang

The Thang

Before the Huey, before YHC’s hiatus, and definitely before summer, several frosty PAX completed a workout led by Rainman that I very much enjoyed.  Here is my best interpretation of that workout (“If you can’t do it, then don’t Q it”).
What Goes Down….Must Come Up

SSH — 15 IC

High Knees — 14 IC

Scissor Kicks — 13 IC

Lap

Shoulder Press – 12 IC

Curls – 11 OYO

Merkins – 10 OYO

Lap

Dolly – 9 IC

Flutter Kicks – 8 IC

Gas Pumps – 7 IC

Lap

Alternating Shoulder Taps – 6 IC

Imperial Walkers – 5 IC

Upright Rows – 4 IC (w/coupon)

Lap

Michael Phelps – 3 OYO

Squats – 2 OYO

Burpee – 1 OYO

Dora

Shoulder Press — 50

Squats — 100

Bent Over Rows — 150


COT

Individual commitment to a common goal…that is what makes a team.

No Act of Kindness is EVER wasted.

You are STRONGER that you seem, BRAVER that you believe, and SMARTER than you think.

In the end, all of these center around humility and self-control.  As we finish today in this BOM, take the time to think the following “Am I truly being a team player in all aspects of life (job, family, spiritual, community)”, “Am I taking time to show kindness when the opportunity comes along (yes, the annoying person with a bell a Walmart needing donations), and finally, when you leave here and focus on the 1st two quotes, you will you’re becoming STRONGER, BRAVER, SMARTER, and most importantly BLESSED!

CIRCLE OF TRUST:
BALL OF MAN


Moleskin

This morning everyone couldu the Capri lap… Aye, CANDU?

Some exercises were with a coupon others were not, just double check with Proscuitto

The Count mastered the countdown….eventually

On that note, in case anyone is wondering how to correctly complete an exercise with proper form…The Count will happily educate you.

Some say there are still men, in a fetal position, sobbing over The Count’s form instructions this morning. (Respect, Respect)

Special T-Claps to Iron Butt (Respect, Respect!)

We used rocks from Hill City this morning…YHC was concerned about tetanus

One last thing…any and all questions regarding correct execution on an exercise…consult The Count


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