AO: The Olympiad
When: 05/18/2023
Number of Pax: 29
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Sparkler, Soft Hands
Introduction
PREBLAST @ The Mighty O – 5-18-23 – 0515-0600
Muscle of the Month Q 2 of 6!@channel This is a Co-Q with @Soft Hands and he/we are bringing this one southish from The Ridge on Tuesday.This is the second part of six in the Muscle of the month series. We are not focusing on one particular muscle group this month however as this is going to be a Therband/Sport cord Q. Everything we do will be done with one of those and we’ll focus on the whole body. Drop your HC early if you can so @Soft Hands has an idea of how many bands to bring!
Bring shoes for all surfaces , gloves optional, No coupons.ECR/ ECRK is a standard. Drop your commit and we will coordinate in the thread Note: With a larger group forming we will split into two groups in rotating fashion. One group will be using the Therband’s while the other group will be running in 4 minute intervals.
Several PAX were ECR’ing and doing the 10k/20k LG23 work.
Warm-O-Rama
Hot Start Run to the Track
Down Ups while running in place for Disclaimer and 5 principals
103 SSH – It took that long to get everyone in sync and counting
AAR – more stretching
The Thang
We had 29 PAX so the 2 Thang plan was to split PAX into two groups and have Soft Hands run his theraband muscle of the month workout and YHC to focus on the cardio aspect to keep us moving. As we approached 30 PAX with 15 therabands I almost worried. Chum Bucket was picking up the 6 all over as well as keeping the timer.
**Series of sport cord and therabands exercises that alternated between upper and lower body. The idea was to have a Q that focused on only exercises that could be done with one of the above while educating pax on the muscle (s) that we were focusing on. Proper form was also a focus as these are exercises that isolate certain muscle groups and improper form will lead to injury.**
Thang – 40 minutes
8 Theraband rounds of 5 minutes each. 4 rounds for group 1 and 4 rounds for group 2. 12 exercises each.Groups are chosen ahead of time. Soft Hands is leading the Theraband workout on the track pad. Sparkler will Slingshot Run Group 2 to start while Group 1 is using the bands.
Round 1 – 0520-0525 – Group 1
Round 2 – 0525-0530 – Group 2
Round 3 – 0530-0535 – Group 1
Round 4 – 0535-0540 – Group 2
Round 5 – 0540-0545 – Group 1
Round 6 – 0545-0550 – Group 2
Round 7 – 0550-0555 – Group 1
Round 8 – 0555-0600 – Group 21 minute to transition, 4 minutes of work.Sparkler Cardio Group (2 laps on track goal)
Round 1-2 – Slingshot run
Round 3-4 – Champaign run (5 count, squat hold)
Round 5-6 – Interval, spring straightaways, zone 2 curves
Round 7-8 – Slingshot Run/ Champaign run by vote
Circle of Trust
Soft Hands led the CoT by explaining the muscle group series of 6 months, purpose and goals we were looking to accomplish.
CoT Message from YHC – Ignoring the noise. We hear it everyday. People talk. Most of its negative because people cannot comprehend doing something out of the norm and outside of their comfort zone. Are you going to listen to the ones that have never experienced what you have? Who won’t step out of their comfort zone? Who won’t be there when you fall? Or are you going to be the one that ignores the noise, puts in the work day in and day out, does what you are supposed to do and creates a beacon of light for others?
Aye!
Prayers – Praises, moment of silenct
Naked Man Moleskin
There is a lot to unpack from this morning. To my surprise a bunch of F3N PAX showed out to support their team for LG23.
Disco Ball on ECR filled to soul and the opportunity to run with Soft Hands and Chum Bucket for 5 miles ECR was an excellent start to the day. A third group was out there running at 0450 as well, holding the ECR standard as well as PAX doing the 10k/20k for LG23 games today.
Jellystone’s Battalion has been incredibly strong all week, love seeing that rapport and push from the group.
Having 29 at The Mighty O on a Thursday is probably the total number of PAX we get posting on Thursdays in a month. Great to see and I want this AO to be successful long term.