AO: Three Rivers
When: 12/28/2023
Number of Pax: 4
DR Names:
Number of FNGS: 0
FNG Names:
QIC: GrubX
Introduction
Thanks to the PAX that came out! We stayed together in cadence and focused on a number of muscle groups to get them 1% better. Thanks to @Crabgrass for the 6.
Warm-O-Rama
Good Mornings
Tie Fighters
Calf Stretch
Willy Mays Hays
The Thang
We started off with a .6m warm up run around the community center, soccer fields, and baseball diamonds, to land at the pavilion.
We proceeded to do 5 pyramid sets of 10,15, 20, 15, 10 reps of the following exercises with 5 seconds of rest between sets.
Curls 70 total reps
Squats 70 total reps
Dips 70 total reps
Step Ups Right Leg 70 total reps
Step Ups Left Leg 70 total reps
Chest Press 70 total reps
Superman’s 70 total reps
Bent Over Rows 45 total reps (modified)
Mary consisted of Merkin Ring of Fire ascending counts to Recover Recover ended at 4.
Circle of Trust
Discussed goal setting coming off of the 8 box Q-Source. Focus on incremental goals throughout the year to maintain focus on the larger year end goals. Make sure the goal is something that is achievable, you can always set a second “stretch goal”.
Naked Man Moleskin
I continue to work on cadence and command. It is not something that comes naturally to me.