Warm Up
21 strong men met at 05:30 ambient temp 63 degrees at the KODIAK. Mosey round to the front of the HS parking lot at a decent clip for the time….
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20 SSH
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10 Wind Mills
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20 Merkins
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Mini Yoga Flow: Plank and hold flowing into a Downward Facing Dog, raising Right Leg for a 10 count and then back to a plank for the opposite side to even things up and round out the warm up.
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Mosey back to pick up Sand Babies and the Tune Machine (thanks Home Boy – for the Pandora AC/DC rock out!)
The Thang:
Three stations separated by 30 yards as the crow flies. Ambitiously we started out with 20 reps of each exercise, the L+R counting as 2 each. After two full rounds yours truly realized the hyperventilating and gassing effect this was having and judiciously dropped the count down to 10 reps of each exercise. Being that we were 21, we started 7 at each station and blasted any remaining zzzs from our heads.
SAND BABIES STATION: Merkins (No babies), Rows, Curls, Shoulder Presses
> Travel to Next Station using the BROAD JUMP or MOSH PIT JUMP
ABS STATION: Iron Cross (Ra-Ra Legionnaire!!), Big Boy Sit Ups, Hip Thrusters (for Banjo), Superman Flys (Belly Jumping Jacks – thanks Cricket!)
> Travel to Next Station using the MONKEY HUMPER HOP
FULL BODY CARDIO STATION: Donkey Kicks (against wall Hee-Haws), Star Jacks (for Baby Face!), Switch Lunge Jumps, Burpees
> Run to first station and RINSE and REPEAT
Winding it Down:
Somewhere between rounds 3 and 4 we broke out for a long Indian Run around the parking lot and back to collect the artifacts used for the mornings beat down and back to the flag for a quick 20 Crab Cakes.
Moleskin:
Golf on Wednesday the 18th of October – contact Law Dog, Spartan Race on Saturday the 21st and the upcoming GoRuck event.
Prayer Requests:
The Legacy of a life lived well for 98 year grandfather, Dory’s wife dealing with the aftermath of a fender bender, the boys doing the Spartan this weekend.
Reflections for the week:
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“I don’t regret the things I’ve done, I regret the things I didn’t do when I had the chance.”
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“The pain you feel today is the strength you feel tomorrow. For every challenge encountered there is opportunity for growth.”
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“ I have set the Lord always before me; because he is at my right hand, I will not be shaken. Therefore my heart is glad, and my whole being rejoices; my flesh also dwells secure.” Psalm 16:8-9
The Kodiak would like to honor Slash for giving us the best guitar solo of all time this morning during Hombre’s beatdown (Sweet Child O’Mine).