AO: Donut Shop

When: 06/30/2021

PAX:

Number of Pax: 13

Pax Names: Alliance, Dizzy, Fogger, Giuliani, Hackey Sack, Kipling, Kodak, Linus, Madoff, Malort, Real McCoy, TheOcho, Tron,

Number of FNGS: 0

FNG Names:

QIC: Tron


The BackBlast:

Conditions:  70s, humid, sticky, not quite enough breeze

13 pax came out by dawn’s early light for some breath work with coupons and a little camaraderie to start the day.

Warmup: motivators, windmills, squats, mountain climbers, WMD

 

Breath ladders:

alternating reps and breaths from 1 to 10 of burpees, then coupon thrusters.  1 rep, 1 breath, 2 reps, 2 breaths, and so on up to 10.

Coupon walk to collect the six

 

EMOM:

deadlifts, curls, overhead press

starting at 5 reps each, then increasing every round to 10 reps per round, then back down to 5.

Core:

Thor’s – 1:4 ratio of sit-ups to twists from 1 to 5 then back down to 1

 

CoT:

we practiced flexing our gratitude muscles by going around the circle and each naming one thing they felt gratitude or awe for in our lives.  It was great to hear all the heart felt responses and see how many things we are all experiencing similarly.

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