AO: The Main Event
When: 10/06/2022
PAX:
Number of Pax: 12
Pax Names: BROTHER BLUTO, Grace, Hey A Ron, Mancow, Mayhem, Pong, Slick Back, Smails, Stateville, Undercover Brother,
Number of FNGS: 0
FNG Names: Koko
QIC: Sloan + Koko
The BackBlast:
Warm Up:
Knee to chest reach up L and R
Squat low and up
Glute bridge lift and reach
On back knee to chest
Roll over to groin
1 arm reach under and through R then L
On ball mountain climbers
Monkey humpers hamstring stretch
Step back lunges with twist
Ran to Tennis Courts for Thang
Sumo jump explosive overhead throw (down and back)
Reverse ball explosive throw overhead (down and back)
Single arm push up on ball 10 L x 10 R
Roll over and push med ball into air explosively, catch, return to top and repeat
Russian Twist
Clean ball up>Jump and slam
Move to concrete wall on hill Lateral ball toss against wall L and R
Jack Knife (ball overhead, extend 1 foot out other foot in)
Return to tennis courts
Lateral ball slams (elf on shelf) L and R
Squat jump and explosively push ball up on fence
Heels to heavens and Toe Touch with ball
Back to fence>>Explosively throw ball behind L and R
Squat to bicep curl at the top
Lying down Skull crusher
Step Back twist with ball
Burn out 30 seconds each no rest in between
Chest press to overhead press
Plank tap 1 arm on ball
Ball slam with burpee
Squat kettle bell swing
Stretch:
Seated groin stretch feet touching elbows pushing knees down
Seated hamstring
Seated spinal twist L leg straight R leg and R arm on knee twisting behind left
Repeat R Leg straight L leg and L arm on knee twisting behind right
Laying down piriformis/glute stretch right ankle on left knee>>>reach hands through and pull to chest
Repeat left ankle on right knee>>>>reach hands through and pull to chest
COT: James Clear quote on appreciating the “darkness” which Paul wrote about almost 2000 years ago in a letter to the Romans 5:3-4. I added the Jocko attitude of replying “good” in every situation and how we can appreciate the crap that comes our way because those things make the sweet things sweeter!
3 Not only so, but we[a] also glory in our sufferings, because we know that suffering produces perseverance; 4 perseverance, character; and character, hope.
James Clear has a modern quote
“The brilliance of the stars would be invisible without the vast darkness of space behind them.
Do not wish away the difficult portions of life. They provide the contrast needed to appreciate the joyful moments.”
Resources:
https://www.healthline.com/health/fitness-nutrition/medicine-ball-workout#1.-Mountain-climbers
15 Minute Medicine Ball HIIT Workout [For All Fitness Levels]