AO: DMZ
When: 03/04/2025
Number of Pax: 11
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Foundation
Introduction
Rainy
Warm-O-Rama
Stretched – Motivators, Abe Vigodas, Hamstrings, Downward Dog and Tie Fighters
The Thang
Thang 1 – Tabata/intervals – 35 seconds/12 sec rest
- GOBBLET SQUAT
- HAIRY ROCKETTES
- SQUAT WITH ALTERNATING HIP SWINGS
- IMPERIAL WALKERS
- SQUATS WITH HIP ABDUCTION
- CROSS CRUNCH W/ ALT TOE TOUCHES
- DIAGONAL KICKBACKS (LEFT)
- DIAGONAL KICKBACKS (RIGHT)
- SIDE SHUFFLE & TWO CROSS JABS
- SUMO SQUAT
- TOE TAPS
- SKATERS
THANG 2 – DORA
- ONE PARTNER RUNS TO PAVILLION AND DOES 10 DIPS AND RUNS BACK
- OTHER PARTNER DOES THE TWO EXERCISES RINSE AND REPEAT UNTIL THE PARTNER RETURNS
- EACH PARTNER WILL DO THE ROUND TWICE BEFORE MOVING ON TO THE NEXT ROUND
ROUND 1
10 CURLS & 10 IMPERIAL WALKERS (1 REP EACH SIDE)
ROUND 2
10 OVERHEAD PRESSES & 10 BOBBY HURLEYS
ROUND 3
10 BENT OVER ROWS & 10 SSH
ROUND 4
10 CHEST PRESSES & 10 PLANK JACKS
ROUND 5
5 CURLS, 5 OVERHEAD PRESSES & 5 BOBBY HURLEYS
Circle of Trust
Talked about how goals are promises to yourself. Don’t break promises to yourself and stop working towards your goals.
Naked Man Moleskin
Ended in prayer