AO: Da Grizz
When: 06/29/2024
Number of Pax: 6
DR Names:
Number of FNGS:
FNG Names:
QIC: Schlitz
Introduction
Spared our lower body with an upper body double ladder so we could go to Squat School
Warm-O-Rama
High knees, Abe Vigodas, Arm Circles F&B, overhead clap, Seal Clap, High Knee Clap.
The Thang
Thang 1 was a bodyweight ladder with the catch being you did burpees every time you crossed a line. 1 at 1, 2 at 2, etc. Crab walk to 2 Bear Crawl to 3 Lunge to 4 Power skip to 5.
Thang 2 was a coupon ladder. Adding an exercise each set then removing from the top. Run in between each set.
- 10 H.O.P. + Run
- 20 skull crushers + Run
- 20 Pullovers + Run
- 20 Chest Press + Run
Thang 3 – Squat school
- Slow 8 count squats to coupon standing on end x 16
- Slow 8 Count squats to coupon on side x 16
- Hold deep squat for 1 minute
- Repeat
Finished up with a wall sit and balls to the wall
Circle of Trust
COT focusing on the “Serve” portion of the mission statement. We not only serve through helping in the community but leaders serve in choosing to lead. Qing a workout is a leader in service to the PAX. Get on the Q sheet. Set a goal of 10% Q to posts.
Naked Man Moleskin
Wanted to try something different and challenge the PAX to push their comfort zone in pushing for good form while working on flexibility and stability. Doing 16 perfect deep squats is better than doing a bunch of poor form squats.