The Ant Hill (Stranahan Elementary)
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Date/Time
Date(s) - 10/13/2022
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 V2
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 IPC/Bourbon Chase). Workout will consist of cardio, deconstructed exercises, and active Yoga sequences and stretching.
Q: Nougat
Pax: Nougat, Flush, Nails, Mole, Scrooge, Mailman, Kasem, John Denver, Tupac, Catan, 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)
Run Lap (Modifications: SSH, Jog in place, MC, Side to Sides, Karaoke)
Deconstructed Burpee (10)
– Squat, Plank, Tuck, Jump Squat
– 2 breath hold/pause w/ each
Run Lap around school
Deconstructed LT Dans (10)
– Lunge, Lunge, Squat, Hold
– 3 breath hold
Karaoke (Imperial Walkers)
Deconstructed Inch Worm (5)
– Inch Worm, Side Plank, Side Crunch, Plank, Side Plank, Side Crunch, Merkin, Flow
Suicides (Imperial Walker)
Bridge Series
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
Cool Down
– Tree Series
– Pigeon sequence
COT
COR – 11
NOR
6: John Denver – EH’d by Mulcahy, nickname because he’s from Wheeling WV, F3Toledo has helped him assimilate into the area. Appreciates the group and the support/fellowship that comes with it.
Announcements: Convergence (Pre run, Pre ruck) 10/22, Q School after
Prayer Intentions: Catan and his M expecting baby #2, Pax that are injured or recovering from injury, those with Mental Health struggles and/or feeling isolated, and prayers of thanks for our ability to be active.
Honored to lead