The Ant Hill (Stranahan Elementary)
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Date/Time
Date(s) - 05/19/2022
5:30 am - 6:15 am
The Q:
Thong Song
Location
Stranahan Elementary
Categories
Bootcamp Style Beatdown enjoying everything nature has to offer. This site offers a Playground for pull-ups, a large field full of …you guessed it…ant hills, and secret access into one of our best MetroParks.
Low Impact @ Ant Hill
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 recovering from 30 day of Murphs). Workout will consist of cardio, deconstructed exercises, and active Yoga sequences and stretching.
Q: Nougat
Pax: Nougat, Poodle, Thong Song, Dory, Gap, Flush, Modell, Tupac, Dirty, Mole, Beaker
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 (many added to acknowledge 420):
– You don’t know how it feels (Tom Petty)
– Low Rider (War)
– Blue on Black (Kenny Wayne Shepard)
– Beautiful Disaster (311)
– In the meantime (Spacehog)
– Scar tissue (RHCP)
– Stuck in the middle with you (Steelers Wheel)
– Shine (Collective Soul)
– Omaha (Counting Crows)
– Tessellate (alt-j)
– Two Step (DMB)
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)
– 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
Bear Crawl to building (Mountain Climbers)
Warrior Series (4)
– W1, W2, Tri, Rev Tri, W2, Flow
Crescent Series (4)
– Flow, Crescent Lunge, Flow, CL, Flow, CL/W2/SA
Cool Down
– Tree Series
COT
COR – 11
NOR
6: Modell
Announcements: Challenge Weekend, Uptown Green @ 7p, Oasis & Mt. Doom open this weekend
Prayer Intentions: Pax who are recovering from injury, Cobra Commander and his Family/Dad, Peace, Modell returning!, Community, ability to be active, mental health
Honored to lead