AO: Three Rivers
When: 11/01/2022
Number of Pax: 13
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Chum Bucket
Introduction
For my AOVQ at Three Rivers, I was originally planning a different beatdown, but after Hell Week and the 15-mile Chaminwood ruck, I decided a recovery session was in order.
Warm-O-Rama
We went through the disclaimer language, and stated the mission, core principles, and credo of F3.
WoR:
SSH x 20
Abe Vigodas x 10
TIE fighters x 10 each direction
Tappy Taps x 10
Walk around the parking lot while I described the workout.
The Thang
In between each exercise, do 5 squats, and then hold squat while I demonstrate the next exercise. Each exercise was done for about 1-2 minutes.
Reverse lunge to knee hug.
Quad stretch with forward arm reach.
Crossover hamstring stretch to side lunge.
Reverse lunge with cross body arm reach.
One-arm chest opener with arm raise/lower.
Harry Rockettes.
Hip circles.
On ground, 90-90 legs, hip stretch to side-to-side.
Pigeon stretch to downward dog / calf stretch.
Proposal position / arm circles.
World’s greatest stretch.
Hands/knees – thread the needle with arm circle.
Glute rocker.
Scissor stretch ab exercise.
Bicycle stretch ab excercise.
Cobra with neck rolls.
Circle of Trust
Today is Dia De Los Muertos, which makes me not only think about our dearly departed loved ones, but also about our legacy. Get Right, Live Right, Lead Right, Leave Right. Aye.
Ended in a moment of silence to reflect on departed loves ones, and finished with prayer.
Naked Man Moleskin
Stretching/recovery is an important part of fitness. It seems like I received good feedback from the PAX, so I might continue to Q something up like this in the future. Thanks to Burnt Ends for having my six and bringing the tunes.