Tabata Rudy

AO: The Nunnery

When: 07/19/2023

PAX:

Number of Pax: 7

Pax Names: Foreman, Gold, Madoff, Public Access, Silver Spoon, Snork, TotalRecall,

Number of FNGS: 0

FNG Names:

QIC: Madoff


The BackBlast:

Conditions: Clear, Calm, humid, 60 degrees

Warmup:
Motivators x 5
Daisy Pickers x 10
Imperial Walkers x 10
Don Quixotes x 10
Abe Vigodas x 10
Seal Claps x 10
Mosey around inner priory

Thang 1: Tabata
8 sets of each exercise, ARAP 20 sec on & 10 sec rest
Exercises-
Blockies
Rows
Squats
Curls

Thang 2: Rudy
Moseyed to Fenwick Rugby field where YHC had cones laid out. Commenced to perform footwork exercises reminiscent of middle-school football practice. All exercises begin on your belly.
1. Sprint up 5 yards, shuffle right, back Peddle 5 yards, shuffle right, sprint up 5 yards
2. Repeat shuffling right
3. Spirit up 5 yards, back pedal 5 yards, sprint up 10 y
4. 20 yard ladder run, up and back every 5 yards
Mosey back to AO.

COT: Effective leaders learn to delegate to not only allow the team to perform at a higher level but also to help others benefit from being a part of the mission. This is true in business as well as volunteering. Often there are fellow volunteers that may not regularly feel appreciated in their daily lives. Folding them into the team allows them to help the cause and also be helped by the cause.

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