AO: Warning Track
QiC: Biscuit
Pax Count: 9
Pax List: Biscuit, Boo, Hawkeye, Sebastian, Shipwreck, Splat, Tommy Boy, Trinket
FNG Count: 0
Downrange: Arrow (Hawkeye’s 2.0; in choose list above)
Form Q
warmOrama
25 SSH
20 Don Quixotes
15 Michael Phelps
10 Weedpickers
Stretch on your own while Biscuit explains…
This is a form Q. Your form will determine how long we do an exercise. There’s no such thing as a rep count. Keep doing the exercise until I say stop, which will be when I’ve seen sufficient reps with everyone’s form looking good. (or then when everyone gets some good work in.)
If you need a modification, ask me for a modification. Do not assume one on your own, as today I aim to ensure poor form is not a modification.
Any questions? Good
The Thang:
Mosey (about 250m).
Walking lunges. Form notes: on front leg, knee doesn’t go past your toe. Back let, knee taps the ground. Torso upright.
Mosey (about 800m)
Merkins. On my mark up/down.
Form notes: chest to the ground at the bottom, arms extend at the top. Squeeze butt cheeks and abs to keep body in a tight plank. Push through your chest.
Mosey (about 600m)
Dips. On your own.
Form notes: the only mod here is whether your legs are straight or bent. Chest up. Chin up (don’t tuck it!). Back and butt should graze the bench going up and down. Pinch elbows back to work triceps. Keep them from flaring out (which gets more shoulders).
Mosey (about 500m)
Squats. Coupon optional. On your own.
Form notes: think of your foot as a tripod (outside ball at base of big toe, inside ball at base of little toe, heel) and try to distribute weight through those points. Squat down driving your butt back. Avoid tilting forward/weight going all to the front of your foot. Squat to 90°. Drive up. Squeeze cheeks at the top. Repeat. Think of driving your quads out/screwing your feet into the ground out. Avoid knees collapsing in. If helpful getting lower, widen your feet a little.
15 SSH
Coupon Swings. On your own.
Form notes: flat back. DO NOT ROUND YOUR BACK. Hinge down, when your wrists hit your inner thigh, stop and ooo the coupon up to eye level, driving with your hips. Bring it back down. Repeat.
Murder bunnies 40m out.
Box jumps.
Murder bunnies 40m back.
Fin.