Roosters have Shoulders too!

Roosters have Shoulders too!

12 PAX put the petal down at Ignition on a surprisingly warmer than expected mid-30s morning.  With The Rooster officially being announced for mid-March (1 mile relay team event), YHC has been plotting how to get more PAX involved and how to get the training started.

COCKA-

• DCCS with emphasis on headlamps since we are venturing out of the chicken coop
• Warmup Way too fast of a mosey to front of high school for various exercises IC (in cadence)
• Mosey to high school/Champion Forest with warning to slow it down as PAX will need some energy

DOODLE-

• The Rooster training begins
  • Timed 1 mile from entrance of CF to end of cul-de-sac
• Runners need some shoulder muscles to intimidate the other Roosters
  • T-Tap Merkin Mile
    • Run back to entrance stopping at all 20 lights
    • 5 T-Tap Merkins (hand release with arms out wide, push up to plank, tap both shoulders

DOO!

• Mosey to High School stairs for 4 stops for 10 BombJacks and 10 Knee-ups
• 2 Rounds of Mike Tysons and Scorpion Dry Docks (one leg up) while the Flash crew made fun of our arms admired our new Rooster Shoulders
• Triple Nickel
  • 10 Mike Tysons at stairs
  • 10 Column Merkins at Middle School portico
• Finish with some sprints around the front of school

ROOSTER RAP-UP

• Ghosted made his first appearance at Ignition . . . The dude is crushing it.  He told me today that his plan is to add one workout per week each month.  Love the planning and the conviction to stick with it.
• Nice work by Mad Dog getting out of his comfort zone and posting at Ignition as well . . . Part of me thought he was just coming to inspect the headlamps situation but he stuck with us the entire time
• Love seeing Chastain at some different workouts . . . He is fast and good to have around for the mumblechatter
• Carb Load and Ice9 epitomize how to attack the 1st F . . . Get after it early, Go all out until you can’t, Puke if needed, and then empty the tank at the end . . . I genuinely love having you guys at any workout I attend cuz I know the PAX will be pushed
• CONFESSION:  I don’t do a lot of CSAUP/Spartan-type races.  There is a list of excuses ranging from not wanting to get injured, not wanting to pay money to get beat up, too busy with other commitments, etc.  However, I am coming around on the idea of participating in different events.  In the ones that I have done, I have realized that the fellowship and connection are VERY important and far outweigh the excuses.  AND, I am becoming more physically and mentally stronger as I’m preparing for these events.  One example is Wolverine’s Virtual Running League that he roped a few of us into last year.  I don’t like running but when doing it as a group, it was fun and all of us got WAY faster and WAY more fit.  Not to mention, I am WAY closer to the guys on a personal level now (in fact, 5 of us are in a shield lock group now . . . Mad Dog you better start running more).  MY POINT?  Doing some hard things you typically don’t do can change your life for the better.  So commit now to the Wax-Travaganza this Saturday!  And The Rooster on March 13th.  

Prayers for the family of Double Trouble, Metro PAX who lost his battle with COVID this week