Shadow boxing and weight lifting

AO: Wreck Center

When: 10/16/2021


Number of Pax: 11

Pax Names: Alliance, Babaji, Bronco, Chalmers, CowboyMouth, Cutter, Giuliani, LED, Pebbles, Tron,

Number of FNGS: 1

FNG Names: Magnolia

QIC: Cowboy Mouth

The BackBlast:

Weather: sunny and low 60s

Warm up: side straddle hops, abe vigodas, windmills, daisy pickers, 1 half lap

Shadow boxing (20 minutes of combos):

1-2, 1-2-3-2, 1-2-3-4-5-6, 1-2-5-6, 5-6-5-6-1-2, etc.

1 = jab, 2 = cross, 3 = left hook, 4 = right hook, 5 = left upper cut, 6 = right upper cut

Worked on form (left foot pointing forward, left shoulder forward/right shoulder back, light on feet, rest shoulders, keep hands by face/elbows protect body, jabs come straight out and back, rotate body for #s 2-6.)

Weights (circuit training… do one exercise 10-count where 2-is-1, move on to the next one):

Bar curls, jump rope, mercins, scissors, dumbbell back row, dumbbell triceps kick-back, dumbbell shoulder flies, skaters, big boys, wall-sit, dumbbell shoulder military press.

Announcements: please respond to Madoff’s BBQ invitation on Slack by 10/20, 6-mile ruck coming up in November

Words of the day: we often see things differently than our friends, co-workers, family, spouse… best to understand their perspective and accept you disagree than getting angry.  When anger pops up, redirect energy to something positive!

FNG: Magnolia… welcome!


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