AO: The Nunnery

When: 11/23/2022


Number of Pax: 9

Pax Names: Alliance, Dizzy, Gold, Kodak, Päntsdrunk, Restore, Silver Spoon, Tron, Valencia,

Number of FNGS: 0

FNG Names:

QIC: Tron

The BackBlast:

Conditions: 31 and clear, no wind

Warmup: I was a minute late to start, but who among us is perfect, eh?  Motivators, 3 level merkins (decline, flat, incline), crabcakes

Running in Circles: Moving around the parking lot in an (endless) circle we alternated jogging with dynamic movements: hi knees, open gate, close gate, bear crawl, crab walk, derricks, single leg hops R & L, forward with backpedal (yours truly definitely fell down doing this one), partners jump with shoulder contact (this was more of a coordination and teamwork problem than anything else). There was a break in the middle for Cheech and Chong with squats, holding at the bottom.  One of the two small groups got done so early they also hand time for a merkin/plank version of Cheech and Chong too.

Work: Elevenses with man maker merkins at one end of the parking lot and around-the-worlds at the other end. Around-the-world is a @scrooge throwback where you alternate bear crawl and crab walk positions while trying not to get too dizzy.

Cooldown: Heel lift / mini windshield wipers lifting legs over vertical coupon, glute bridges, one legged shoving matches with a partner (also hilarious), yoga sun salutations with lizard stretch and twist

Overall this workout featured some new movements and more balance, coordination and stretching than heavy lifting but given our collective age, that’s not an entirely bad thing from time to time.  “You gotta try new things ’cause they might taste goo-ood” -Daniel Tiger

CoT: lots of announcements and a brief CoT due to time constraints focusing on “generous authority” when taking charge of a small group but leading with a loose hand.  Mucho coffeeteria followed.  My favorite story involved one anonymous pax’s 16 yo consoling their 18yo sibling during “the worst family hike ever”.   Good times.

Happy Thanksgiving all!




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