PUSH-PULL-LEGS

AO: The Main Event

When: 02/17/2022

PAX:

Number of Pax: 6

Pax Names: BROTHER BLUTO, Silver Spoon, Slick Back, Smails, Undercover Brother,

Number of FNGS: 0

FNG Names:

QIC: SLOAN


The BackBlast:

Originally planned workout was modified due to threat of snow and ice.

Warm Up

Mountain Climbers x20 in cadence

Imperial Walkers x 10 in cadence

Step back one leg reach across other leg x10/side

Lateral leg swings 10x/ side

Forward leg swings 10x/ side

High Knees x20 in cadence

Butt kickers x20 in cadence

Thang:

Push coupon lengthwise across parking lot in bear crawl

Lunge walk with coupon back

 

Move to pavillion for Tabatta style 35 seconds on 25 second rest

(Had 4 Sticks some guys used)

Coupon Overhead press

Curl

Goblet squat

Repeat 3x

 

Pike Press (Carolina dry docks)

Coupon Up right row

Single Leg dead lift L then R

Repeat 3x

 

Diamond Push Up

1 leg plate row L then R(balance on 1 leg, chest parallel to ground, pull coupon into chest)

Step back lunge with coupon on shoulder  L and right

Move to Fitness Court

30 seconds on 20 seconds rest

3 guys did Ring push ups

3 guys did side plank hip drops L

Then switch

Repeat (2nd time on side plank hip drops switch to right

 

3 guys did ring dips/hold or dips on sport court implements

3 guys did leg lifts

Then switch

Repeat

COT

Be humble and inclusive.  I’m guilty of it too, sometimes we look like a bunch of bros, or extreme workout guys, or the popular club to onlookers driving by or people in Panera.  We don’t want to scare people away because they feel they are not part of the group, or unable to complete the moves, not fit, not cool, not able not welcome.  ALL MEN ARE WELCOME, ALL FITNESS LEVELS, we have had guys in their 60s and guys in their teens before, come as you are.  Watch how we carry ourselves, watch how we act, and what we say in public, be welcoming, be inviting, be encouraging, be HIMs!

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