AO: The Wood
When: 05/23/2024
Number of Pax: 10
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Foundation
Introduction
I woke up with a very tight and sore left hip and couldn’t run. I almost messaged Sparkler and told him I couldn’t do it. I told myself no and decided that even if my Q wasn’t what I had planned which had a lot of running that I would show the PAX a good lesson of how to adapt and overcome.
I redesigned my Q to a take you to failure type tabata while I was driving over to the AO this morning. Timed out down to use the whole hour and end at a few seconds before 6.
Warm-O-Rama
Hairy Rockettes,
Abe Vigodas
Arm Circles
Hip Flexor
downward dog
The Thang
Tabata
One round was 35 sec of exercise with 10 sec rest
We did three rounds then did one 35 sec round of a core exercise then three more rounds of the same exercise so 6 sets in total of each exercise. I had 10 stations set up in a small portion of the lot so the PAX would rotate clockwise to the next station
Stations
Squat w/ alternating hip swings
Cuban press with 10 lb dumbbells
Hammer curls with 20 lb dumbbells
Chest Press with big coupon
Reverse Flys with 12 lb dumbbells
Skullcrushers with big coupon
Bent over rows with 40 lb sandbag
Squats w/ hip abductors
Elevated Curl and Press with landscape bricks
Tricep Kickbacks with 15 lb dumbbells
Circle of Trust
The COT was about how having a positive mindset makes such a big difference. I spoke about how I used to not have positive outlook for a long time with the setbacks in my personal life. I told how my changing my outlook has made such a huge different in my life. I challenged the pax to think about one thing that they were grateful for on their drive home and then think of another tomorrow.
Naked Man Moleskin
Ended with Prayer