AO: The Main Event

When: 03/29/2021

PAX:

Number of Pax: 9

Pax Names: Beaker, BROTHER BLUTO, Denari, Grace, Hungry Caterpillar, Shake and Bake, Slick Back, Smails,

Number of FNGS: 0

FNG Names:

QIC: @Sloan


The BackBlast:

Warmup: Tricep stretch across body, behind the back hands clasped shoulder stretch, arm circles, hands clasped shoulder stretch in front.  Yoga upward dog to downward dog peddle calfs, swing R then L leg into runners stretch.  Repeat with warrior 2 yoga move and stretch groin on each side.  Finish with donkey whips (from pushup position whip leg up to elbow bending at knee up, should activate glute.  Return to standing hamstring stretch and lateral groin stretch on each side.

The Thing: Walked east on Oak avenue with a coupon (pax preference).  Stopped at Sherwood Ave intersection and performed 20 push ups and 20 bent at waist coupon lat pulls.  Counted 1-2-3 slow on the decline (eccentric) and 1 fast on the incline (concentric).  Repeated 2 sets.

Walked south on Sherwood Ave stopping before Woodlawn Ave under street light for 20 diamond or hand close together push ups and 20 coupon lawnmowers (from runners stretch pull coupon up to chest like starting a lawnmower) right side first. Counted 1-2-3 slow on the decline (eccentric) and 1 fast on the incline (concentric).  Repeated set of push ups and finished lawnmower on left side.

Walked west on Woodlawn stopping in parking lot behind bank for 20 overhead shoulder press and 20 upright coupon shoulder pulls Counted 1-2-3 slow on the decline (eccentric) and 1 fast on the incline (concentric). Repeated 2 sets.

Walked through parking lot to amphitheater and down steps to finish with abs in amphitheater grass.  1 minute of the following exercise: Heels to heavens with hip circles (switch direction at 30 seconds), American Hammer, Hip drop-raise and thread the needle under with other arm (30Sec/side), black widow knee slides (push position, bring knee in, raise butt up, donkey kick leg back, return to push up position and do other leg)

Carried coupon back to parking lot for COT.  Praying without ceasing, little prayers all throughout the day, giving thanks constantly, asking for help, nothing fancy just a conversation between man and his maker!

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