AO: Wreck Center
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
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!