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.”

Pictures:

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