AO: Buck Town
When: 02/19/2024
Number of Pax: 6
DR Names:
Number of FNGS: 1
FNG Names:
QIC: BABYMOMMA
Introduction
Bucktown has been struggling for PAX and a Q so I took the Monday BC. My goal was to keep the HR elevated and allow very little rest between strength and cardio movements.
I was excited to have an FNG (Nature Boy) show up brought out by Webster.
Warm-O-Rama
WoR
- Good mornings in cadence
- Deep Squat hold 10ct
- Hanging Rag Doll 10ct
- Ti-fighters fwd/bkw 10ct IC
- Imperial Walkers 10ct IC
- .63 mile Mosey around BT
The Thang
• Grab your coupons (weights or heavy objects).
• Circuit: Repeat 3x’s
• Farmer’s Carry: 200 meters
• Coupon Curls: 20 reps
• Coupon Overhead Press: 20 reps
• Coupon Lunges: 20 reps (10 each leg)
• Coupon Squats: 20 reps
Each PAX took a turn with 2 – 60# sandbags for the farmers carry,
while they were out the others performed SSH,Plank Jax,Mtn Climbers,Grady Corns,seal claps, pretzels, and air squats until their return.
Cool Down:
• Mosey around BT for 5 minutes to bring your heart rate down. • Static stretches: focus on legs, arms, and back.
Circle of Trust
COT I focused on distracted driving and making it home to your most important stop. I shared with the PAX how I missed my turn for BT looking at my phone. It takes less than a second to be involved in or cause a life threatening accident. Maintaining proper following distance, never backing, and checking your mirrors every 5-8 seconds can help keep you alive. The message is put the phone down and just drive.
Naked Man Moleskin
Thank you to Webster for having my 6 and to Carpet Mulcher and Plunger for helping me keep a solid pace on our Moseys. Welcome Nature Boy keep coming out brother.