The Reformatory
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Date/Time
Date(s) - 03/12/2025
5:30 am - 6:15 am
The Q:
Spotted Cow
Location
Trinity Lutheran Church
Categories
Tags:
Toledo
Bootcamp style workout. Meet in the main parking lot area, look for the shovel flag.
Low Impact at Reformatory
Our focus will be on form, strength, balance, and flexibility. This workout can be as hard as you want it to be, but has modifications so that Pax can participate, even if they are recovering from or nursing an injury (or are maybe about to run a race). Workout will consist of cardio, deconstructed exercises, and active Yoga sequences and stretching.
Q: Nougat
Pax: Nougat, Paddleboat, Harwell, Bonsai, Xzibit (FNG – brought by Bonsai), Claymore, Spotted Cow, Ramsey, Scotch
Intro
– 5 core principles
– Always Free
– Always Outside (no matter rain, wind, or snow)
– Open to all men
– Lead by a member of the Pax in a rotation fashion
– I am certified/ trained in Yoga, still You vs You
– Ends in a Circle of Trust
– Mission – “To plant, grow and serve small workout groups for men for the invigoration of male community leadership”
– Credo – “Leave no man behind, but leave no man where you found him.”
YHC instructed Pax that the workout was intended to be low impact and meant for Pax who are recovering from injury, or just want to give their body a break.
Warmup (SSH, Chain-breakers, Windmills)
Playlist was legit!
Run Lap (SSH, Jog in place, MC, Side to Sides, Karaoke)
Deconstructed Burpee (10)
– Squat, Plank, Tuck, Jump Squat
– 2 breath hold/pause w/ each
Karaoke (Imperial Walkers)
Deconstructed LT Dans (10)
– Lunge, Lunge, Squat, Hold
– 3 breath hold
Suicides (Imperial Walker)
Deconstructed Inch Worm (10 – QIC didn’t do a good job following his own workout plan)
– Inch Worm, Side Plank, Side Crunch, Plank, Side Plank, Side Crunch, Merkin, Flow
Jog a Lap (SSH)
Warmup Flow (w/ instruction)
– Fold, Plank, Crock, Up Dog, Down Dog
– Modify to Half Series if needed
Warrior Series (4)
– W1, W2, Tri, Rev Tri, W2, Flow
Crescent Series (4)
– Flow, Crescent Lunge, Flow, CL, Flow, CL/W2/SA
COT
COR – 9
NOR
6: Paddleboat
Announcements: Winter Challenge, March Madness Bracket, CSM
Prayer Intentions: Pax who are recovering from injury, Pax struggling with loss, Bluto and any Pax dealing with health issues
Honored to lead