THE SCENE
White Oak Park (our first time at this yet-to-be-named AO)
40 degrees and telling of winter weather to come
WARM-UP
SSH IC x 10
Merkins x 5
SSH IC x 10
Merkins x 5
Knee & Ankle Rotation
Upper Back Stretch
Chest Stretch
Arm & Shoulder Stretch
Cherry picker IC x 15
* Mosey along trail around new AO *
Squats IC x 10
Prisoner Squats IC x 10
Squats IC x 10
Prisoner Squats IC x 10
* Mosey halfway up road to higher ground *
* Lunges to top *
Bench Rows/Dips/Derkins
20 bent-over rows with end of bench
20 dips on bench
20 derkins with feet on bench
Continue cycle with reps of 15… 10… 5…
Suicide Dora 1-2-3 on Soccer Field
With Shovel Flag marking the halfway point, Partner 1 runs halfway & back, then full length of field & back
100 Big Boy Sit-ups
200 IC Flutterkicks
300 Hollywood Side Crunches
* Mosey along trail to bottom of AO *
* Alternate lunges & Bernie Sanders to topmost speed bump *
* Sprint to top *
Dips on Q’s command & Ratchet Shoulder Blaster to end
COT
Great first workout at White Oak Park
BOM
YHC was thinking a lot about Quercus alba (AKA the mighty white oak) as we prepared for this first workout at our new AO. The tree is one of a few that exhibits marcescence. That is, it holds onto its dead, dry leaves until new growth forces those leaves to fall to the ground. To be marcescent is to wither and die but not get out of the way. Each of us holds onto certain things like that. We stand like a White Oak in December, holding onto dead, brown leaves. That dead weight only falls off when new growth occurs. We have a responsibility to spur our brothers on to new growth and to seek accountability regarding the areas where we stubbornly refuse to grow.
Fitness + Fellowship + Faith