AO: The Wreck

When: 03/03/2023

QIC: Rooney- timlonergan

PAX (6): Rooney- timlonergan, Mountain mama, blue, rip, pusher, moonshine


Well… Finishing with a bang for my 24th wreck sesh in a row today.  I haven’t missed a wreck Q since Jan 6th (my neck scare where I passed out).  But I will be in New York on Monday, so I am going to have to pass the torch on to somebody else that morning.  Y’all will be missed.


disclaimer, warm up pre mosey, dynamic warm up in all directions  (side shuffle, backwards)

The Thang:

Mini murph 30 reps

Up the hill steps all directions side and back, crawl bear back down the grass

football field plank crawl on elbows to 10 and back (this is where I can confirm that there was blood, sweat, and thus possibly tears) and then plank on hands crawl to 10 and back all directions as well

many exercises inserted along the way including lunges, serratus anterior merkins, monkey humpers, Bonnie Blair’s, Anton onos, and then we finished with some swing rows, and some killer side planks and front planks with leg lifts so we could learn what our glut med is in our hips!


We felt like we got stronger today- more shoulders than I expected.  We grow our physical strength by challenging our muscles.  We can grow emotionally and spiritually by recognizing our current challenges in our lives and allowing them to develop our character, gain perspective, and properly prioritize.  Be aware of what or hopefully WHO you lean on in those trying times.  It could be the most important decision you make in your entire life (and you may not even know, so be prepared).  I exhort all of you to press on toward the goal.

Naked-Man Moleskin:

The blue board took us home

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