AO: The Main Event

When: 09/06/2022

PAX:

Number of Pax: 12

Pax Names: A-Aron, BROTHER BLUTO, Cliff Clavin, Grace, Mr. Burns, Nomaa, Pong, Slick Back, Sloan, Uncle Buck, Undercover Brother,

Number of FNGS: 0

FNG Names:

QIC: Sloan


The BackBlast:

Stretching in parking lot:

Standing quad pull L and R

Standing bent over hamstrings L and R

overhead stretch lats L and R

Slow tappy taps

Side to side adductors L and R

Crouching abductors

Sit down and do ankle on knee, pull knee close to body and stretch glutes

Drop foot and twist elbow to knee, stretch  back

Lay on back reach through stretch glutes

Repeat other side

Plank position pigeon stretch L and R

Plank mountain climbers

Plank cross body mountain climbers

Plank oblique mountain climbers

Moved to field for Yoga

Knee down in lunge position-hip thruster back to sitting on foot-quad stretch L and R

Leg in air swing up to runners stretch

Plank position R leg up then left

Plank R leg up left arm up and balance (do opposite)

child’s pose stretch back

Bear position mule kick in to ab crunch L and R

Bear position hip opener fire hydrant L and R

Frog stretch open groin

Upward dog

Homage to Insanity Pure Cardio 40 sec work, 20 sec rest

Suicide Drills
Switch kicks
Wide football sprints
Stance Jacks
Pedal
Hooks and Jump rope
Power jacks
Level 2 drills
Frog Jumps
Power Knees
Mountain Climbers
Ski Down
Scissor Runs
Suicide Jumps
Push up jacks (push ups with wide feet)
COT: Winston Churchill quotes

“The pessimist sees the difficulty in every opportunity; the optimist sees the opportunity in every difficulty.”

“Success consists of going from failure to failure without loss of enthusiasm.”

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