Core Circuit

AO: Da Grizz

When: 11/22/2024

Number of Pax: 22

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Chum Bucket


Introduction

I haven’t Q’d a workout in a while with the Qsheet being filled up for Reindeer Games (which is great to see), so I was excited to lead today.  Felt I needed a little extra stretching, and I love core exercises, so I designed my workout today around that.

Warm-O-Rama

Jog in place while going over the introduction and disclaimer.

SSH OYO while I went over the F3 mission, core principles, and credo.

Site-Q Hank Hill got the count and went over the particulars (phones, CPR, AO info).

Mosey the run route up the incline and around the building and back.

World’s greatest stretch – extended edition.

Warm up stretches: Good mornings, Abe Vigodas, WMH with arm reaches, TIE fighters with twirls, hamstring scoops, and Harry Rockettes.

The Thang

Core-circuit.  Each round had 3 exercises.  Exercises marked (IC) means the count is 2 is 1.  Do 20 reps of each, and then do the run route.

Round 1: Big boys, LBCs (IC), reverse crunch, run

Round 2: Plank shoulder taps, Peter Parkers, Parker Peters (all IC), run

Round 3: WWIs, V-ups, Gas pumpers (IC), run

Round 4: Leg raises, flutter kicks (IC), and scissor kicks (IC), run

Round 5: Freddy Mercuries, heel taps, American hammers (all IC), run

Round 6: Hillbillies (IC), Imperial walkers (IC), Inchworm to catalina wine mixer, run

With a couple minutes left, we circled up for a plank-squat waterfall, screw your neighbor-style (I could’ve explained this one a little better…lesson learned).

Circle of Trust

I talked about my daughter’s high school play this past weekend and how all the kids involved worked really hard and all supported each other.  It was a cool thing to see.  I’ve been trying to teach my daughter grit over the years, and that it’s ok to fail, and how it’s good to go through struggles while at home where you can learn from them before they go out in the real world.  I’m proud of her…sort of just bragged a little while also coming up with a good message.

Naked Man Moleskin

Chammer and Challenge flag contest afterwards went to Blue Gill, congrats.  Thanks to Hank Hill for having our 6, and thanks to Hanger for bringing the coffee.

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