7 of Diamonds 4/27/23

AO: The Colosseum

When: 04/27/2023

Number of Pax: 7

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Gopher


Introduction

:seven::diamonds:PREBLAST – The Colosseum, Boot Camp – Thursday, 04/27/23 – 5:15-6:00:diamonds::seven:Tomorrow we will be hitting the baseball field for a 7 of diamonds workout.  No coupons, high cardio.  You will moving the whole time and burn a lot of calories, guaranteed.  Let’s get it!ECR3 at 440 and join us at Southern Belles for QSource at 6:30 where we will be covering Q1.11 – Study.

Got 3 miles EC with Toby before the workout.

Warm-O-Rama

Mosey with high knees, butt kicks, and shuffles

Abe Vigodas – 10IC

Imperial Walkers – 10IC

Arm Circles – 10IC front and back

Goofballs – 10 IC

Ran to baseball diamond.  I had preset up lights at home plate, left field, center field, and right field.

The Thang

For the 1st round, do 7 reps of exercise at each of the 4 corners with a sprint in between. Each round, increase by 7 reps with a different exercise (14 at each corner for round 2, 21 – round 3, …, 49 – round 7)

Round 1 – Burpees (7)

Round 2 – Merkins (14)

Round 3 – Tuck jumps (21)

Round 4 – Shoulder Taps (28)

Round 5 – Smurf jacks (35)

Round 6 – Mountain climbers (42)

Round 7 – Grady Corns (49)

Circle of Trust

Here recently Den Mother and I have been talking about quality of sleep and were comparing our sleep scores on Garmin.  He scored a 99/100 the other day and I was super curious about what he was doing so I could do the same.  He said that he had listened to some podcasts by Peter Attia on the subject.  I followed suit listening to the podcasts and scored by highest sleep score of 93/100 this week!  I shared with the PAX some of the tips.

  • Like we all already know but has been validated by the sleep scores I see after a night of drinking, alcohol is like devil for quality sleep.  Anytime I drink my sleep score will be in the 40’s or lower!
  • Have a wind down routine that eliminates stimulation.  Den Mother has been stopping screen time 1 hour before bed.  There has been a lot of talk about blue light from devices, but from the podcast I listened to they say its really about the stimulation from the content of the devices.  I do my best to read for about 30 minutes before turning off the lights.
  • Keep the temperature of your bedroom cool.  I use a box fan on the side of the bed.  M is not a big fan of the aesthetics but keeps me cool at night.
  • Make sure your room is dark or use a sleep mask.  Den Mother recommended a sleep mask that he is using and I bought one.  I think this has definitely helped.
  • Resist looking at your phone first thing when you wake up.  This can actually cause anticipatory anxiety that may disrupt your sleep. Give yourself 15-30 minutes before looking at your phone.

Naked Man Moleskin

When we got the home plate to start the workout, the speaker died.  Ugh!

I’ve done this workout 3-4 times and this was the first time that the group ever finished.  Great push by Candyman.  He never gave up and kept pushing himself.

In total we got close to 2 miles of running in.

Thanks to Dear Abby for having my 6.

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