YHC put out the call for blocks and/or rucks to be brought. After missing the Q last Saturday, time was of the essence. ITG we set out to improve ourselves and hold each other accountable for the betterment of self and community. 16 PAX heard the call and showed up at the ranch, core principles were review and disclaimers were given. YHC wanted to utilize their time wisely and focus in on series of about 5 exercise all with different time constraints.
The Warm Up:
- SSH- 15 (IC)
- Windmills- 10 (IC)
- Frankenstien- 10 (IC)
- Hillbillies- 10 (IC)
- Baby Arm Circles- 10 (IC)
- Groiners- 10 (IC)
The Thang:
- Time under tension
- 5 exercises, 10 reps. Each rep slowed down- 3/4 second eccentric- 3/4 sec hold- 3/4 sec concentric
- Squats
- Merkins
- Curls
- Overhead Press
- Goblet Squat
- Lap around the dog park and tennis courts
- 5 exercises, 10 reps. Each rep slowed down- 3/4 second eccentric- 3/4 sec hold- 3/4 sec concentric
- 21s
- Same exercises- but break the movement into 3 parts- 7 reps for each
- Top half of movement
- Lower half of movement
- Full range
- Repeat Lap after finishing all exercises
- Same exercises- but break the movement into 3 parts- 7 reps for each
- AMRAP
- 1minute As Many Reps As Possible
- Squats
- Merkins
- Curls
- Overhead Press
- Burpees
- Repeat Lap
- 1minute As Many Reps As Possible
- Chowdah stretching
- Focus on legs
- hamstrings and calves with downward dog
- pigeon for the hips
- Focus on the back/rotation ability
- threading the needle from table top
- Focus on legs
COT:
- recognize time is nonrenewable and finite; make the most of your time. Recognize there are times you need to slow down, break things into smaller chunks, or speed things up. Use your best judgement whether its working out or spending time with your family/friends
- Expansion to Westchase starting in September by Madoff; no change in times for those more near Lutz area
- IPC upcoming soon, be ready for the challenge (sign up to submit/track)
- Prayers for those DR, ill, injured, or looking for help