AO: The Colosseum
When: 01/25/2024
Number of Pax: 10
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Deja Vu
Introduction
YHC had not Q’d in F3P since before RG. Temp was up from the frigid colds of 2 weeks ago, but everything was wet and puddles abound from melting snow. PAX who showed up were motivated and ready to roll.
Warm-O-Rama
Good Mornings ic to 10, Tappy taps (nice and slow) ic to 10, Abe Vigodas ic to 10, Motivators from 7, Calf Stretch 10-count per side, Imperial Walkers ic to 10
The Thang
Thang 1: Pearls-on-a-string.
-Moseyed away from flags into the lot then around through the south lot and counter-clockwise around the path to the baseball field concession stand.
-Everyone grab some wall or bench: Dips (25), Leg Extensions (25 per leg), Irkins (25), Step-ups (25 per leg).
-Continue Mosey back to main lot, all the way around outside of main lot and back down path to concession stand where we do coffeeteria.
-Shoulder burn-out: Arm Circles Forward ic to 15, Keep ’em up, Arm Circles Backward ic to 15, Keep ’em up, Moroccan Night Clubs ic to 15, 10-count to shake out the arms, Pretzel Taps ic to 15, Keep ’em up, Grady Corns ic to 25.
-Continue Mosey counter clockwise around path and outside of main lot back to flags.
Thang 2: 11’s
-One one end: squat-curls, other end: Overhead Press, MOT: Pax choice of either Coupon Lunge Walk or Rifle Carry
Mary: Finished up with about 4 minutes of Mary. Love Sacks Right ic to 20, Love Sacks Left ic to 20. Hands on coupon Cobra Stretch 30 seconds, Merkins 20, Cobra Strech 30 seconds. Recover-recover.
Circle of Trust
Motivational Quote this week had Q’s at every post for YHC this week talking about living in the moment, enjoy shorteys while they are small etc. With this being tax season, YHC chose to talk about long-term focus. With our fitness: small daily incremental gains have big impact over time. Preventative health habits now avoid major health issue 10-20 years down-stream. With investing: add money to retirement accounts continuously. Good indicator on when to open college savings account – Birth!. Long-term investments don’t work every time, they work over time. Time in the market is more important than timing the market. Have a long-term plan either on your own or with an advisor and stick to it for the long-term.
Naked Man Moleskin
Kept us off the ground because YHC did not want a wet ass with Q-Source immediately following the beat down.