AO: The Colosseum
When: 12/28/2023
Number of Pax: 15
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Chum Bucket
Introduction
Now is the time of year for goal-setting, so we worked on 60ALS.
Warm-O-Rama
Jog in place while I went over the introduction and disclaimer.
SSH OYO while I went over the F3 mission, core principles, and credo.
Extended world’s greatest stretch.
The Thang
Tabata of Abs – Legs – Stretch. 60 second exercise with a 15 second recovery while I explained the next exercise.
- Big Boys – Elevator Squats – Figure 4 to drop twist
- Crunch toe taps – Bobby Hurleys – Quad reach
- High plank spin – bear jumps – reverse lunge with crossarm reach
- Crab toe touches – seated leg lifts – 90/90
- Farthing bicycle – flying squirrels – crossover hamstring to side lunge
- Rowers – bridge leg lifts – knee pulls with ankle rotations
- Twisting mountain climbers – up & overs – proposal with arm circles
- Rope pulls – Jillian Michaels – Standing cat/cows
- Bird dog – slow Bonnie Blairs – butterfly to hamstring
- 100s/v hold – lunge with calf raise – lying hip opener to crossover back stretch
- Superman pull downs – Jane Fondas – scorpion
- Childs pose for last 30 seconds
Circle of Trust
I explained that I led this workout to draw attention to importance of goal setting.
Naked Man Moleskin
Thanks Caboose for having our 6 today!