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.

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