AO: The Ridge
When: 12/01/2022
Number of Pax: 5
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Chum Bucket
Introduction
I firmly believe that stretching, rest, and recovery are important components of your fitness routine. I was in need of a good stretch-out routine, so I Q’d up an active recovery session for my AOVQ at the Ridge. I was a little concerned with staying warm while stretching for 45 minutes in mid-teen temperatures though, but decided to stick with the plan.
Warm-O-Rama
I went through the disclaimer language, F3 mission, core principles, and credo, and then rolled into the WoR:
SSH x 20
Tappy Taps x 10
Abe Vigodas x 10
TIE fighters x 10 each direction
Mosey around the parking lot while explaining the plan.
The Thang
Each exercise required a little demonstration first, so to avoid the PAX just standing around watching me in the cold, I instructed the group to perform SSHs during the demonstrations. Each exercise was generally done for 1-2 minutes, and then I would say “recover”, which signaled the PAX to move into SSHs while I demonstrated the next exercise.
Reverse lunge to knee hug
Quad stretch with arm reach
Crossover hamstring stretch to side lunge
Reverse lunge with cross body reach
One-arm chest opener raise/lower
Harry Rockettes
Hip circles
90-90 stretch on ground to side-to-side
Pigeon stretch to downward dog with calf stretch
Proposal position with arm circles
Thread the needle and reach for the sky
Glute rocker
Crossover leg swing on back
Knee pull to hip open and crossover on back
Marching bridge
Scissor ab stretch
Farthing ab stretch
Scorpion
Cobra with neck rolls
Circle of Trust
I gave a little story on how I messed up with the M recently. My M has a goal of running a half-marathon and she’s been training for a while. Reindeer games came along, and for CSAUP points, I went out and ran a half-marathon with practically zero long distance training (which ended up being very painful). It’s sort of hard to explain, but running a half-marathon was something my M was looking to accomplish on her own, and by me doing it first, it sort of diminished the work she was putting in for it. I really should have done of better job recognizing her feelings…which doesn’t only go for this situation, but across the board it’s something I need to work on. The M is the center of our concentrica and is part of our most important team.
Naked Man Moleskin
I got some really excellent feedback during AAR to help with future active recovery sessions. First of all, with it being this cold out, I need to try to work in some more cardio work in between every 3-4 stretch exercises. I tried to do this with the SSHs, but it wasn’t enough to stay warm. Secondly, I should implement some kind of tabata clock so the PAX knew when each of the exercises was getting to the time limit (as opposed to me just keeping track on my watch). Thanks to Boiler Up, Broomstick, Doc Brown, and Mr. Belding for the candor!
Special thanks to Doc Brown for being the DJ today and bringing the music and having my 6!