- QIC: wingman
- Pax: Beaver, Ductwork, Full House, Hooter (real name Zach), lex_luthor, peak-51, Sledge, slim_fast, Spammer
Resiliency Workout
Date: 2024-05-02 AO: peak-51 Q: beaver PAX: beaver, slim_fast, sledge, Spammer, ductwork, Full House, lex_luthor, Hooter (real name Zach) FNGs: 1 Hooter (real name Zach) COUNT: 8
WARMUP: Plank for 1 minute THE THANG: Walk to alley for COP in cadence: SSH x25 IWs x25 Merkins x25 Mountain climbers x25
Walk to parking lot next to grass: Jack Webb x5 Mary – around horn, each pax select x20, with back exercise thrown in by SlimFast (great call Slim!) Bear crawl across grass, crab walk back Various stretches x5 Qi Gong forms x2 to center our chi
Walk back to alley: Peoples chair 2×60 seconds Balls to Wall 1×40 second
Back to launch: Plank – 1 minute
MARY: duh… what? ANNOUNCEMENTS: Today’s workout was a “resiliency” workout – intended to provide a balanced portfolio of beatdown with stretching and Qi Gong for energy flow and stronger resilience.
Of course, during the Qi Gong forms Professor SlimFast had a quip… something about our “coccyxes”. More opportunities there for further coccyx discussion points at future workouts.
We welcomed a new FNG “Hooter” – real name Zach. Thanks to Ductwork for bringing him out! Hooter was attacked by an owl during Sparta – so naming ceremony was a no-brainer. Welcome Hooter!
COT: Prayers for Sensei’s wife, Julie, and others in the group. Please add any prayers I may have missed. It was an honor to lead.
WARMUP: Plank for 1 minute THE THANG: Walk to alley for COP in cadence: SSH x25 IWs x25 Merkins x25 Mountain climbers x25
Walk to parking lot next to grass: Jack Webb x5 Mary – around horn, each pax select x20, with back exercise thrown in by SlimFast (great call Slim!) Bear crawl across grass, crab walk back Various stretches x5 Qi Gong forms x2 to center our chi
Walk back to alley: Peoples chair 2×60 seconds Balls to Wall 1×40 second
Back to launch: Plank – 1 minute
MARY: duh… what? ANNOUNCEMENTS: Today’s workout was a “resiliency” workout – intended to provide a balanced portfolio of beatdown with stretching and Qi Gong for energy flow and stronger resilience.
Of course, during the Qi Gong forms Professor SlimFast had a quip… something about our “coccyxes”. More opportunities there for further coccyx discussion points at future workouts.
We welcomed a new FNG “Hooter” – real name Zach. Thanks to Ductwork for bringing him out! Hooter was attacked by an owl during Sparta – so naming ceremony was a no-brainer. Welcome Hooter!
COT: Prayers for Sensei’s wife, Julie, and others in the group. Please add any prayers I may have missed. It was an honor to lead.
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