AO: The Olympiad
When: 07/21/2022
Number of Pax: 10
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Chum Bucket
Introduction
It’s my fifth Q and my first time Q-ing twice in a week, so I wanted to try something different for my AOVQ at the Olympiad. I decided I wanted to try a good long stretch routine, and include a bunch of dynamic movements to keep heart rates up.
Warm-O-Rama
I went through the introduction, disclaimer, mission, core principles, and credo. We started with Motivators (x6), and then jumped into the session.
The Thang
For each exercise, I did a quick demonstration. The call-out was: Starting position move, (planned exercise duration), exercise, and recover.
Reverse lunge to knee hug
Quad stretch with arm reach
Crossover hamstring stretch to side lunge
Reverse lunge with cross body reach
Single side arm raise chest opener (both sides)
Frankenstein
Hip circles
90-90 hip stretch forward bend (on ground) to rotation
Pigeon stretch to downward dog with calf stretch
Hands/knee groiner stretch to opposite leg hip flexor to kickstand
Proposal knee grab with opposite arm back rotation
World’s greatest stretch with pushback to triangle
Thread the needle and reach for the sky
Glute rocker
Lying leg swing with crossover
Lying knee pull to open to twist
Marching bridge
Scissor ab stretch
Farthing stretch (similar to bicycle)
Scorpion
Cobra with neck rolls
Child’s pose
Circle of Trust
Started with a great AAR discussion. Everyone seemed to agree that flexibility and recovery is an important part of fitness. It’s something that I could definitely focus on more, as these F3 workouts sure do make me sore. I gave a shout out to Soft Hands who did an awesome job leading the group Qsource discussion at Iron & Glass this Wednesday. We discussed the Leadership Development Process (LDP) and Preparedness. Those both hit home for me as I’m about to start a new step in becoming site Q on Fridays for run club at the Olympiad.
Naked Man Moleskin
It really seemed to me that everyone took this routine seriously today and put in a great effort to improve range of motion, flexibility, and stability. This is a workout that could’ve been taken with a lax approach, but all I saw was high energy and focus.