04/17/2024 - rosewater - Low Impact and a gooooood stretch!
AO: Rosewater
When: 04/17/2024
QIC: DIY
PAX:
Number of Pax: 4
Number of FNGS: 0
Pax Names:
Trooper, DIY, Songbird, Legally Blonde
BackBlast:
Yes pleeeeeeeeeease to nice stretching before and after the beatdown!
Warm-Up: 8 exercises, 40 seconds each (5.3 minutes)
Doggies (One Side)
Doggies (Other Side)
Alt Lever + Toe Touch Crunch
Push Up Lower + Cobra Rocks
Alt Runners Lunge
Forward Fold + Upright Row
Step Out Squat
Alt Hook Punches
Workout: 5 strength exercises for 45 seconds active / 20 seconds rest, 1 cardio exercise for 30 seconds active x 3 rounds total (about 19 minutes)
RDL + Upright Row (2 x 18 lbs)
Step Out Squat + Hammer Curl (2 x 15 lbs)
Chest Press + Alt Toe Touch Crunch/Lever (2 x 18 lbs)
Alt Runners Lunge + Close Row (2 x 9 lbs)
Doggie Extensions (Switch Halfway)
Alt Hook Punches + Elevator Squat
Cool Down: 8 exercises, 40 seconds each (5.3 minutes)
Seated Forward Fold
Upper Body Opener
Supine Twist (Switch Halfway)
Downward Dog from Elbows
Low Runner’s Lunge (One Side)
Low Runner’s Lunge (Other Side)
Pigeon (One Side)
Pigeon (Other Side)
COT: From Extreme Ownership by Jocko Willink and Leif Babin: Discipline equals freedom. The short(er) version of what I shared,
“Discipline and freedom are opposing forces. Discipline is ridged, structured and controlled. Freedom is the opposite: unconfined and unrestrained. But we we look close, they are closely related. In fact, the pathway to freedom is through discipline. Excessive discipline can stifle person and team development and undermine free thinking .Contrarily, without enough discipline the team will not know what to do in critical situations or how to respond to crisis. We need to strike the right balance.”