07/14/2021 - The Bear - Mid Week Beatdown
AO: The Bear
When: 07/14/2021
PAX:
Number of Pax: 12
Pax Names: Barbara, Bear Spray, Cage Free, Chazz, Columbus, Dorn, Goldberg, Mia Hamm, Space Force, Urban Cowboy,
DR Names:
Number of FNGS:
FNG Names: Jah Jah Bings, Brother Bluto
QIC: Cage Free
Introduction
Arrived at the AO around 5am to get a look at the park and make any last minute changes. Grass was soggy from the Sprinklers, back to the parking lot to get the tunes going and wait till 515.
Warm-O-Rama
Warm up:
Abe Vigodas x10
Tappy Taps x10
Arm Circles X10
Reverse Arm Circles X10
Mosey around the parking lot to do running drills and keep moving
High Skips
Long Skips
Butt Kicks
High Knees
Rebel Run
Split group into two lines and a rebel run to the hill ( it was a little tight on the path with two lines and a small dog almost got caught up in the mess)
The Thang
Partner up and complate DORA 1-2-3-4
100 Merkins
200 Big Boys
300 Air Squats
400 Lunges (200 each leg)
While P1 did exercises P2 ran the hill, once at the top the PAX did plank to down dog x10 and returned to flapjack with partner.
Most got to the lunges when time was up and another half mile mosey back to the flags.
Planks were done for the last 3 minutes
1 min high/1 min low /30 sec side/30 sec side
1 min star gazers
Circle of Trust
Comfort-
Just like we have to push our bodies out of its comfort zone to get better/fitter physically, we need to also push ourselves out of our comfort zone mentally to make changes. Life can get stagnant if you just stay in the safe zone, try to do one thing everyday to push yourself out of it.
Naked Man Moleskin
This was a fun VQ, thanks for all the PAX for coming out! Also, coffeeteria is always a good time!