AO: Buck Town
When: 09/04/2023
Number of Pax: 3
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Deja vu
Introduction
The air was heavy in the gloom this morning as YHC and two Pax experienced the first ever BC of Deja vu’s “SCR”.
SCR stands for Strength – Core – Run.
The workout is a very simple structure but it is a full body burner that definitely kicked our asses.
Warm-O-Rama
Good mornings, Abe Vigodas, Tappy Taps, Motivators (6), Calf Stretch, Mosey around the parking lot
The Thang
Three rounds of a strength exercise coupled with a core exercise. Alternating reps starting at 30 strength-10 core- 25 strength-10 core – 20 strength-10 core – etc down to 5 strength.
The first round paired curls with big boys. The second round paired overhead press with American hammers (4 count). And the final round had skull crushers and LBC’s.
In between rounds, we did form running exercises to the other end of the parking lot. Round 1 was high knees, Round 2 was Bernie Sanders, Round 3 was butt kickers.
At the end of the parking lot we did 30 air squats. Then moseyed the rest of the way around the lot back to the coupons for the next round.
Mary was leg lifts, pickle pushers, big boys to failure of all but YHC, and finally high plank to 6:00.
Circle of Trust
Talked about the four steps: Get Right, Live Right, Lead Right, and Leave Right. Despite one 25 years in leadership roles thru work, I am still working on getting myself right.
Talked about how the workouts satisfy our king, better nutrition and food choices for the Queen and recognizing my own personal jesters and learning to just lean in to them so they don’t control me.
Acknowledged that I, like all of us, an a work in progress.
Naked Man Moleskin
Finished by laying a little Latin on the Pax.