One More Round

Date: 2024-03-02 AO: stonehenge Q: Rousey PAX: Starch, Rehab, wildturkey, lex_luthor, ToeJam, None FNGs: 1 None COUNT: 6
Cot:
5:30 am Short Intro.
Then i immediately Ran off by myself playing “Thunderstruck” on my phone, quickly realizing that I’m Qing so I stopped and waited for pax to catch up .
Warm-O-Rama
Started my cadence but my brain went completely dark and forgot cadence. But Starch helped me remember. And off we go: SSH Windmills Mike Tyson Spider Man Push UP Plank up ankle touches (right and left) Superman – This one hurts if u had a huge nut sac. Luckily I didn’t feel anything . Pigeon pose , hold 5 sec . Switch Legs.
Quick instructions regarding Work Out and running course.
The Thang
Round 1:
Sand bag work out with 60lb Sand bag
Tabata work out: 45 seconds per exercise . 20 second rest . Exercise #1 Sand Bag thrusters, #2 ,Rows and #3 Reverse lunges.
Run for a Quarter Mile with Sand Bag.
Wall Sit for 90 seconds with Sand bag on lap. (IF DROPPED, Pax must do Penalty Burpees with Sand Bag and must look happy doing them). Run Back .
Army crawl hill while dragging sand bag. Starch was showing off his young legs and got to the top in lightning speed, while wildturkey struggled on this one.
Round 2 : Exercise #4 Sand Bag overhead presses, #5 Thrusters and #6 Sand Bag Flutters, while doing presses. Run Quarter mile . 2:00 min Wall Sit . lex_luthor was the first dropped his Wall sit. Penalty Burpees was enforced. Army crawled up the hill. Round 3 : Repeated exercises 1-6 (Tabata)
Ran a quarter mile Wall sit for 3 min. Everyone except me dropped their wall sit and faced penalty Burpees. wild turkey was the first to break his wall sit after just a minute of wall sit. Not very savage of u buddy.
Ran with Sand bag and 25lb plates towards the Pull up bars.
2 minute timer : 3 pax must do 3 exercises : Toe touches, Boat Crunch and SSH ( all with weight plate) 3 Pax must do 5 Pull ups for every 25 Sand bag squat.
Ran Back with Sand Bag.
ToeJam who always looks in phenomenal shape goes Savage mode and unlocks his 2nd tank of gas surpassing everyone , except Starch at run back to Cot.
We thought we lost lex_luthor for a minute . I don’t think I’ve seen him floored after a beatdown before. Aed detected heart rhythm so he lives another day .
Circle of Trust:
Circle of Trust was centered around keeping yourself accountable and using the strength of the PAX to hold you accountable for your weaknesses when life is coming at you fast.
Naked Man Moleskin
Amazing grind by all today. Especially wild turkey, rehab and Lex Luthor for pre – rucking before a Black Diamond Workout! Great to have Starch join the “Savage Club at Stonehenge .
BLACK DIAMOND WORKOUT Getting uncomfortable is a part of the black diamond mantra and I’m hoping to accelerate in that area.  I am looking to get more uncomfortable and encourage the pax to call me out if they see me slacking just I will with with them. Iron sharpens Iron!