AO: Three Rivers
When: 05/31/2023
Number of Pax: 8
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Chum Bucket
Introduction
This is my PMVQ, and the forecast called for 85-degree heat and possible thunderstorms. So, I decided to bring back a workout I did a few weeks ago at Bucktown where we stay circled up the whole time, and we could dart for cover if it started to storm. Luckily, the storms stayed away for the beatdown.
Warm-O-Rama
Jog in place while I went over the disclaimer and introduction.
SSH OYO while I went over the F3 mission, core principles, and credo.
Warm-up exercises: Good mornings, Abe Vigodas, TIE fighters.
The Thang
60-second tabata with a 17 second rest/recovery while I demostrated the next exercise. Format was stretch/strength/core on repeat.
- Reverse lunge to knee hug / Inchworm-merkin-star jump / Crab toe-touches
- Quad stretch with arm reach / Elevator merkins / Gas pumpers
- Crossover hamstring to side lunge / Elevator squats / Plank hold spin
- 90-90 stretch / Bear jumps / Bicycle stretch
- Proposal stance with arm circles / Burpee to catcher / Monkey crunches
- World’s greatest stretch / Swimmers / Bird dog
- Laying leg swing crossover / Mucho legos / Little orphan Annies
- Laying knee pull twist / Switch kicks / Nolan Ryans
- Reverse lunge to cross body reach / Twisting mountain climbers / Rope pulls
- Standing cat-cow / Up and overs / Superman back reach
- Scorpions / Donkey kicks / Starfish rolls
Circle of Trust
1st F brings us out, 2nd F is the glue, and 3rd F is where we grow. Be sure to hit all 3!
Naked Man Moleskin
Get those stingers up!