Stretch/Strength/Core Circuit

AO: Buck Town

When: 05/10/2023

Number of Pax: 6

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Chum Bucket


Introduction

I’ve been wanting to try out some new exercises, so I thought today would be the perfect day for that at my AOVQ at Bucktown.  Beautiful day for a workout…upper 40’s, no wind and dry.  Lots of construction everywhere as I made my 25 minute drive to the AO.  Glad I left early.  I saw a couple deer as I pulled into the parking lot, so I thought that was a good sign.

Warm-O-Rama

Jog in place while I went over the introduction and disclaimer.

SSH OYO while I went over the F3 mission, core principles, and credo.

Warm-up stretches: Good mornings, Abe Vigodas, and TIE fighters.

The Thang

Set-up a tabata clock for 1 minute of exercise and 17 seconds of rest (so I could explain next move), which should get us through 33 sets right up to 6am.  I had 11 circuits set-up (stretch – rest – bodyweight exercise – rest – core move – rest).  We stayed in a circle the whole time in the parking lot.

  1. Reverse lunge to knee hug / Inchworm-merkin-star jump / Crab toe-touches
  2. Quad stretch with arm reach / Elevator merkins / Gas pumpers
  3. Crossover hamstring to side lunge / Elevator squats / High plank spin
  4. 90-90 stretch / Bear jumps / Farthing (bicycle) kick
  5. Proposal arm circles / Burpee to catcher / Monkey crunches
  6. World’s greatest stretch / Swimmers / High plank bird-dog
  7. Laying leg swing crossover / Mucho legos / Little Orphan Annies
  8. Laying knee pull to a twist / Switch kicks / Nolan Ryans
  9. Reverse lunge with crossbody reach / Twisting mountain climbers / Rope pulls
  10. Standing cat-cow / Up and overs / Superman back reach
  11. Scorpion / Donkey kicks / Starfish rolls

Circle of Trust

It’s good to keep our bodies guessing when it comes to exercise (I think, I’m not a professional though).  A good way to not plateau is to keep trying new things (which is true for a lot of things in life).

Naked Man Moleskin

Thanks Norm for having our 6 today.  And thanks to Webster’s 2.0, Donkey Kicks shall now forever be called Unicorn Rainbow kicks!

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