AO: Wreck Center
When: 10/30/2021
PAX:
Number of Pax: 15
Pax Names: Alliance, Bronco, Cutter, Debs, Dos, Hackey Sack, HoJo, Kodak, Lead Pipe, LED, McFeely, Pebbles, Quack, Silver Spoon, Tron,
Number of FNGS: 0
FNG Names:
QIC: Tron
The BackBlast:
Warmup:
Daisy cutters, break dancers, side heel squats, windmills, clock merkins, mountain climbers
Dynamic Field warm up:
- Jog out, backpedal back
- Side shuffle out and back
- Frankenstein out, single leg deadlifts back
- Hip gates opening out, closing back
- Inchworm out, lunge walk back
Main event:
Alternating with a partner, Burpee Broadjump for distance for 15 minutes. Most pairs made about 300 m.
Interlude:
Fellowship mosey around the soccer field, followed by 2x Sun salutations, followed by flutter kicks and Thor
Main event, part two:
burpee Broadjump with partner, 100 m to complete a quarter-mile total
Interlude, the deuce:
Fellowship mosey around the soccer field, followed by sun salutations.
Main event, part three:
EMOM: 4 push-ups, 6 sit ups, 8 squats. we gradually added reps finishing with 7, 9, 11. About 7 or 8 minutes total
Cool down:
two final Sun salutations with additional hip stretches
CoT:
Kids tend to do what we do, not do what we say. Remembering this, it is important to model the behaviors we want to teach. To quote the great Kipling of F3, this includes emotional guarding and vulnerability. We have to let the kids feel their feels and the only way to do this is to show them how.
Coffeteria: 10+ for Fair Grounds
/Tron