AO: The Olympiad
When: 01/30/2025
Number of Pax: 7
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Dear Abby
Introduction
Finally a relatively warm day. I wanted to run a workout I did a couple weeks ago after making a couple tweaks per AAR feedback. This would be part of my COT later.
Warm-O-Rama
Motivators x 5
Williw Mays Hayes x 10
Hairy Rockettes x 10
Abe Vigodas x 10
Arm Circles x 10
The Thang
Setup: Established a starting line and laid out 4 cones down the parking lot about 20-25 yards apart.
Set 1: Coupon Squats, Coupon Swings, Big Boys
Set 2: Blockies, Skull Crushers, Chest Press
Round 1a: 10 reps of set 1, run to first cone, 10 SSH, run back to start
Round 1b: 40 reps of set 2, run to fourth cone, 10 SSH, run back to start
Round 2a: 20 reps of set 1, run to second cone, 10 SSH, run back to start
Round 2b: 30 reps of set 2, run to third cone, 10 SSH, run back to start
Round 3a: 30 reps of set 1, run to third cone, 10 SSH, run back to start
Round 3b: 20 reps of set 2, run to second cone, 10 SSH, run back to start
Round 4a: 40 reps of set 1, run to fourth cone, 10 SSH, run back to start
Round 4b: 10 reps of set 2, run to first cone, 10 SSH, run back to start
Circle of Trust
I ran this workout a few weeks ago and felt I did not do a good job providing instructions. It was a total burner but there was some confusion about what PAX were suppose to do. I did not explain it as well as I should have and I got good feedback in AAR. I wanted to run it again taking that AAR into account. I got some additional feedback in the latest AAR wich I plan to incorporate into the same workout that I will run in the next few weeks.
COT was about taking constructive feedback into account and making appropriate changes or adjustments. Talked about how this is true Qing a workout but especially at work and at home.
Naked Man Moleskin
Thanks to my Site Q Napster and all the PAX that came out to the Big O today.