Mobility work and discussion on Impact

Posted on Posted in Backblasts
  • When: 05/22/2023
  • QIC: Saigon Sam
  • The PAX: The Breeze

Just me a Breeze on a humid morning at the Frontier.  YHC ran to the AO and was already drenched by the time we started.  Focus today would be on mobility and injury prevention.

Warmup

  • SSH 10x, Merkins 10x IC
  • Hillbillies 10x, Merkins 10x IC
  • Run in place 20x IC
  • Single leg deadlift 5 each leg
  • Single leg squat 5 each leg
  • Single leg skater squat 5 each leg
  • Toe grab with arm rotation 10x (similar to monkey jumper)
  • Kneeling hip flexor zombie arms. 5 reach up, 5 each side, switch legs.
  • Slow Dog pissers with a kick out 10x each leg

Mosey lap with toy soldiers, heel walk, toe walk, open and close the gates along the way.

Mobility drills 25 yards and back:

  • Side lateral shuffle
  • High skip
  • Back pedal to sprint
  • Forward shuffle
  • Defensive shuffle
  • Lunge walk
  • Broad jumps

Descending Ladder (flying EH joined by FNG Greg waiting for swimming pool to open. Gave him scoop on F3 and hope to see him back)

Reps 10-9-8-7-6-5-4-3-2-1

Round: 10 Push-Ups, 10 Sit Ups, 10 Bench Dips, 10 Crunches, 10 Split Squats (each side)

Round: 9 Push-Ups, 9 Sit-Ups, 9 Bench Dips, 9 Crunches, 9 Split Squats (each side)

10. Round: 1 Push-Up, 1 Sit-Up, 1 Bench Dip, 1 Crunch, 1 Split squat each side

Cool down

  • Seated hip rotations 10X IC
  • Pointers 10 and each side
  • IT band exercise 10X each leg

COT

Discussed this weeks Q point, Impact, and asked the question of the week:

ARE THE LIVES OF THOSE I COME IN CONTACT WITH CHANGED FOR THE BETTER?  Or as Heisenberg used to say “ would we be missed?”

CHALLENGE:  WRITE OUT THE NAMES OF THE MEN UPON WHOM I CAN HAVE THE MOST IMMEDIATE AND DIRECT IMPACT WITH- THEN REACH OUT TO THEM TODAY!

Announcements – The Fallen 5/29, Frontier Wednesday launch TBD, Palencia pop up  workout 6/3

Prayers for guidance on how we can make an impact around us and for us to seek answers from God vs other idols.

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