AO: The Main Event

When: 10/12/2021


Number of Pax: 14

Pax Names: A-Aron, BROTHER BLUTO, Geppetto, Grace, Hungry Caterpillar, Mr. Burns, Old Man Bleu, Slick Back, Smails, Stateville, Terps, Undercover Brother,

Number of FNGS: 0

FNG Names:

QIC: Sloan [email protected]

The BackBlast:

A wet morning with consistent mist.

Warm up in parking lot with dynamic stretching (hip openers stepping lateralling, standing knee to chest pulls, standing quad stretch, squats.

Moved to fitness court and did band work to warm up (lateral squat, monster walk, Clam shells, leg raise, glute bridge lift, plank position lateral hand taps.

Moved through the fitness court stations 1-7 (2 men at each station, their choice for 1 of 3 moves at each +additional ideas)

45 sec on 15 sec rest

50 sec on 25 sec rest

55 sec on 20 sec rest

Static Stretching (Runners stretch, into quad stretch, squatting hip opener, triceps cross body, overhead, behind the back shoulder stretch, standing quads,

COT: Reviewed David Goggins book “Cant Hurt Me” summary and I shared the most meaningful points for me (callous the mind, visualize success, cookie jar, remove the governor, greatness is temporary=strive for new goals)



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