WHAT MOTIVATES YOU?   WHY ARE YOU HERE?  AND NOW THAT YOU ARE, WHAT ARE YOU GOING TO DO ABOUT IT?

Posted on Posted in Backblasts
  • When: 06/08/2020
  • QIC: Wasted
  • The PAX: Brown, Shirley, Airbags, FNG Free Willy, Bada Bing, Sofa, Gravy, Left Turn, AquaMan, Check Please

In the Gloom this morning, had Pax of 11 HIM’s at a free, volunteer peer-led workout.  It included 1 FNG Matt, now known as Free Willy to F3 – Welcome…..I am not a professional, and I had no knowledge of any injuries or fitness considerations, so it is each individuals responsibility to please excercise safe and modify as necessary.

Message:
Message today is… WHAT MOTIVATES YOU?   WHY ARE YOU HERE?  AND NOW THAT YOU ARE, WHAT ARE YOU GOING TO DO ABOUT IT?   TAKE PERSONAL RESPONSIBILITY.   I instead blamed my motivation all on Gravy, in a “MJ esque” way,  and used his digital harassment of my past cadence to have the best warmup cadence ever!

Warm-up:
(15 of each)
the first excercise is….starting position move…in cadence….excercise….recover
1. Side-straddle hops
….recover….
the next excercise is… starting position move…in cadence…..excercise….recover!
2.  Michael Phelps
3.  The Merkin
4.  The Hillbilly
5.  The Reacher
6.  LBCs
7.  Shoulder taps
8.  LBACs forward/backward
9.  tempo Squats

CountORama – broke into groups, 1 from group ran welcome center steps and rotates round until each excercise on sheet is complete.  try to do 2-3 rounds

The Thang:
4 stations: AMRAP until all 4 complete cycle of all 4, then rotate to next cone.  Cones have 4 excercises on each, cycle through each one as one pax runs steps

cone 1) CHEST/ARMS  50 each is goal
a. merkins
b. merkin jacks
c. curb dips
d. catalina wine mixers (25)

cone 2)  LEGS 50 each leg is goal
a. squats
b. iron mikes
c. lunges
d. toe raises

cone 3)  ABS 50 each is goal
a. flutter kicks
b. dollys
c. lbc’s
d. big boy sit ups

cone 4)CARDIO 50 each is goal
a. jump rope
b. side straddle hop
c. Bobby Hurleys (25)
d. Frog Jumps back and forth (25)

COT:
CountORama
NameORama
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