AO: The Silo
When: 08/07/2024
Number of Pax: 16
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Chum Bucket
Introduction
I’ve been meaning to lead a plyometric and true tabata workout for a while, and I keep putting them off, so I decided to combine the two for today’s beatdown. Plyometrics are jump training exercises. A true tabata is a 4-minute block with a 20-second hard interval, 10-second break, repeated 8 times.
Warm-O-Rama
Jog in place for the introduction and disclaimer.
High knees OYO for the F3 mission statement, core principles, and credo.
Warm-up exercises: Tempo squats, extended world’s greatest stretch, figure 4s, side lunge with arm extensions, and hamstring scoops.
High knees the length of parking lot and back.
Circle up and stretch OYO while I went over the plan.
The Thang
7 blocks of plyo exercises in the true tabata format, with about a one minute break between each block to take a breather and so I can explain the next move.
Block 1: Pop squats
Block 2: Smurf jacks
Block 3: Apollo Ohnos
Block 4: Reverse lunge to single leg jump (alternate)
Block 5: Frog (sumo) jumps
Block 6: Side lunge to single leg jump (alternate)
Block 7: Alternate burpees and mountain climbers
Circle of Trust
A couple weeks ago at my run club Q, my CoT was about the importance of sleep, and I wanted to reiterate that. I encouraged everyone to go back and read my backblast from that day (Yassos) for more information.
I then discussed being present more. The quote of the week that all the site Q’s read has a great line about living in the present tense. I think we tend to dwell on the past or think too much about the future to the point where we don’t enjoy the moment. I know I do. Something I’m working on…even during workouts, take a second and realize how lucky we are to be in that moment.
Naked Man Moleskin
Awesome job by our site Q, Cinderella today. This was a pretty intense workout, and I didn’t really think about modifiers. After I gave Cinderella my plan yesterday, he took the time to think of a modifying exercise for each of my plyo moves in case anyone needed it, and made sure guys understood that move. He also worked with Miley, who will be taking over siteQ duties soon at the Silo.