04/25/2023 - The Launch Pad - Cardio, Core and Heavy Metal
AO: The Launch Pad
When: 04/25/2023
PAX:
Number of Pax: 13
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Mr. Wilson
Introduction
Decided to leave the coupons at home but that didn’t mean things would be easy.
Warm-O-Rama
Motivators from 7
Arm Circles FWD
Arm Circles REV
Seal Claps
Over-head Claps
The Thang
- Lap around lot
- 10 Burpees
- 1/2 Lap around lot
- 20 Hand-release Merkins
- 1/2 Lap
- 30 Plank-jacks
- 1/2 Lap
- 40 Mountain Climbers
- 1/2 Lap
- 50 LBC’s
- 1 Lap
- Circle in plank position, each PAX does 2 shoulder touch, 2 arm extensions and plank walks
- 1 Lap
- Circle on 6 with legs raised, 5 London Bridges each
- 1 Lap
- Circle on 6, each does BBSU together but passing a med-ball around the circle
- 1 Lap
- Wall sits
- Squats
- Calf Raises
- Lunges around the building
- Side Straddle Hops til end.
Circle of Trust
“Take care of your trauma or your trauma will take care of you”
Trauma builds up over time without us knowing about it and we sometimes only find out when our body starts getting unexpectedly sick, unable to function, etc… Pay attention to stress and your body and don’t be afraid to ask for help from counselors, therapists and other mental health professionals.
Naked Man Moleskin
Damn rain.