AO: The Main Event

When: 07/14/2022


Number of Pax: 14

Pax Names: BROTHER BLUTO, Damone, Denari, Hair Band, Hey A Ron, Mancow, Pong, Redick, Slick Back, Smails, Stateville, Terps, Undercover Brother,

Number of FNGS: 0

FNG Names:

QIC: Sloan

The BackBlast:

Bench Workout

Warm Up: OYO 10 Arm circles forward,  back, Michael Phelps, seal claps. Standing Foot pull to open hips L and R, standing quad pull, standing knee to chest. Downward dog peddle feet to work calfs.>>>>Moved to play ground did 10OYO L and R Lateral leg swings, forward leg swings, over the fence forward and over the fence backword.


Moved to Covered Pavillion:

Partners, 1 runs up hill to library parking lot and back while other does:

  1. Narrow Push Ups on bench
  2. Decline Push Ups
  3. Incline Push UPs
  4. Calf raises holding table for weight or using bench for extended range of motion. 


Move to benches on east side of field, 1 partner runs west across field to other end while other partner does:

  1. Box Jumps
  2. 1 legged squat R
  3. 1 legged squat L

Move to Benches By Court

    1. Hands on Bench Mountain Climbers
    2. hands on Bench Jump in
    3. Sitting on bench Leg in and outs
    4. Leg Lift L
    5. Leg Lift R

Finish with yoga stretching> downward dog into runners stretch raise opposite arm to the sky>>>drop back knee sit back and stretch front hamstring.  Repeat Other side>>>Downward dog into pigeon stretch, right then repeat left side.  On feet, squat down to hip openers and stretch hip flexors.

COT: “Courage is not the absence of fear, but the capacity for action despite our fears.” _John McCain

If something is easy for you or you are not afraid, its not courageous (maybe with the exception of war, soldiers, first responders, or your life being on the line).  If one man runs 8min mile with HR of 120 and another runs 9 min mile with a HR of 180, the second guy is doing more because its harder for him.  Challenge yourselves, move forward despite the level of difficulty, hardship, or fear, be courageous!

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