10/19/2020 - The Complex - Back and Biceps with toys
AO: The Complex
When: 10/19/2020
PAX:
Number of Pax: 22
Pax Names: Ann Arbor, Bunyan, Cobra Kai (Giggles 2.0), Corningstone, Flush, Giggles, Huskie, Longshanks, Mom's Group, Penalty Box, Pizza the Hut, Poutine, Putz, Smalls, Spork, Super 8, Tang, Turner, Webelos, Woodwind,
DR Names:
Number of FNGS: 1
FNG Names: Mia Hamm
QIC: Nair
Introduction
Dropped all the toys off at 4:50 to set up some stations for back and biceps today. Medicine balls, Bulgarian bags, jump ropes and bands were prepared to be used. As well as coupons, which you should always have ready to be used. 21 PAX joined this morning at The Complex, which is a solid number for a Monday. Only two fartsackers.
Warm-O-Rama
Jog warm up with skipping, shuffle, karaoke, Frankenstein’s and lunges. Cartwheels were suggested but apparently, those are not part of the norm for this group of nimble men. A few sprints to conclude the warm up.
The Thang
5 exercises per station, 20 reps per exercise followed by 50 jumping rope reps and then a jog to the T or parking lot from the park district garage.
Medicine Balls #1: MB Slams, MB Fly’s, Triceps Extensions, Squat throw at wall, side throw & catch.
Medicine Ball #2: MB merkins, curls, superman, chest toss (lie on your back), MB merkin with one hand on MB roll to the other hand.
Bulgarian Bags & two tires: Curls, triceps extension, incline press, upright row, tire slams or flips, triceps dips on tire.
Coupons: Single arm curl, preacher curl (use table), reverse curls, coupon single arm row, body bar row with a coupon.
Bands & Kettlebells: Bent over row (band around feet), seated row, lat pull downs, reverse curls, KB swings, single arm Curls with KB (hold big part of KB)
Mary: 20 V-ups, 20 toe touches, 5 plank saw merkins
Circle of Trust
| Gratitude | “Enjoy the little things, for one day you may look back and realize they were the big things.” Robert Brault |
| 1.) Grateful for Family 2.) Grateful for Employment 3.) Safety 4.) F3 |
Naked Man Moleskin
Learn to count groups before explaining thangs, people get confused very easily once numbers are said and people need to move.