AO: The Nunnery
When: 02/16/2022
PAX:
Number of Pax: 9
Pax Names: Alliance, Footloose, Hoffa, Madoff, McFeely, Päntsdrunk, TotalRecall, Tron, Valencia,
Number of FNGS: 0
FNG Names:
QIC: Päntsdrunk
The BackBlast:
An unseasonably warm 44 degree morning, breezy.
Warmup, it was a long one and felt more like work than a warm up by the end:
Side straddle hops x20 IC
Daisy pickers x15 IC
High Plank hip dips (is there a name for this? If not anybody have an idea?). x 10 IC
Crab alternate limb lifts IC x16
Bear alternate limb lifts IC x16
Single Leg Glute Series: Dirty Dog, Big Knee Circle, Big Knee circle reversed, Small Knee circle, Small Knee Circle reversed all without rest on each side IC x10 for each exercise
Wall knee drive with pause ladder up and down to 10
The thang:
Balance Beam (circuit 1; no blocks)
PAX forward lunged down a strip of 24’ of 2 by 4s, then side shuffled approx 24’, reversed lunged (not on beam), and tide shuffled back to start in a box shape. Completed 4 laps
Circled up for a single leg deadlift with blocks x8, added a knee drive to end of deadlift x8/added a side lunge and forward press x4 to each side
Balance Beam (circuit 2; no blocks)
High knees forward (on beam) side lunge, backpedal, side lunge: 3 laps completed
Moseyed around the block with blocks with a stop at each corner for a differed single leg exercise (all with blocks):
Stop 1: Single leg weighted row x8 each leg
Stop 2: Single leg overhead press x8 each leg
Stop 3: Single leg squat x8 each leg
Stop 4: Single leg coupon transfer
Balance beam (circuit 3; with blocks)
Forward Lunge on beam, side lunge, back lunge, side lunge: 2 laps
Mary
Leaning Camel Stretch with weights x10
Weighted leg drops IC (slow pace) x10
COT: Importance of balance for injury prevention, etc. in our exercises, but also in our daily lives and being well rounded. I can tend to focus on developing/concentrating too much in one area and need to stop myself and be deliberate about being more well balanced with my time and energy. Encouraged others to find their balance as well.