October 15th, 2019 By Naved Baboolal

A partner touch free workout was planned for today even though the body could use a little warming up in this 50 degree weather. Not good for these Caribbean bones, but that’s what happens when the big 3-O is on the horizon, Caribbean decent or not. Decided to ditch the pick up the 6 mentality today and change the mindset for intra-PAX competition to gear up for the MECA games in November. We’ll see how it goes and continue the trend for the next few Qs leading up to the competition. The M and I have been trying yoga twice a week at the gym and me being the iconic masculine I am simply cannot bend that way or balance on these chiseled legs and tight glutes. Decided to add in a cool down for the workout winner that incorporated a little yoga to increase mobility, something we men can all use a little of to support to bigger muscles.

 

WARM-O-RAMA

Mosey to the front of the school and line up against the curb.

• Step-ups x 60s.
• Side lunge on left leg w/lateral raise x 30s.
• Side lunge on right leg w/lateral raise x30s.
• Knee tuck jumps to star jumps x5.

Mosey to the back of the parking lot.

 

THE THANG

Split into 2 groups and line up against the curb on opposite ends of the parking lot. Everyone does exercise 1 and one man at a time, HIM does exercise 2 until the first parking lot line, then continues to do exercise 1. When all HIMs reach the first line, then one man at a time sprint to the second parking line. First team to reach the second line with all the PAX gets to cool down with 30s of a yoga pose while the other team does 30s of burpees.

Round 1: Yoga Pose – Tree Pose

• Diamond Merkins
• Broad Jumps

Round 2: Yoga Pose – Warrior 2

• Reverse Lunge w/Hands Up
• Crab Walk

Round 3: Yoga Pose – Warrior 1

• Walking Spiderman
• Bear Crawl

Round 4: Yoga Pose – Child’s Pose

• Bridges
• Run Backwards

Round 5: Yoga Pose – Cobra

• Inchworms to Spiderman
• Karaoke

Round 6: Yoga Pose – T Pose

• Air Squats
• Single Leg Bounds

Round 7: Yoga pose – Forward Bend

• Navy Seal Situps
• Reverse Lunges

Round 8: Yoga Pose – Forward Bend (non-winner, I mean 2nd place does burpees for 60s)

• Merkins
• Sprint (straight to the second line)

Mosey to cars for Mary.

 

MARY

• Side Plank Left Side x30s
• Side Plank Right Side x30s
• Deadbug x15
• Side Plank Left Side x20s
• Side Plank Right Side x20s
• Bird Dog x15
• Side Plank Left Side x15s
• Side Plank Right Side x15s

 

COT

Rerun and Solo Cup shared details on Slack about pantry collections by next Friday.

 

MOLESKIN

• It was fantastic to see everyone take it to the next level to push themselves this morning in 50 degree weather. Working out in colder temperatures increases to V02 max (maximum air capacity into your lungs) which means a better workout and even greater for building endurance.
• Team 1 was obviously the winner today, but that’s not surprising considering we had a group of all-stars on our squad. I know we are all winners, but somebody had to do burpees. #Burpees4BullAllDay Talladega led the charge and IHOP picked up where YHC slacked off. Plus, it never hurts to start running when the guy in front of you is only halfway to the first line. 🙂
• Looks like coordination is a biggie for the PAX. I’ll try to do some more coordination exercises to create more the mind-muscle connection and some unilateral work to strengthen the weak arm/leg to balance out the strong arm/leg.
• MQ who happens to be my sponsor has yet to show up to one of my Qs, and don’t get me started on HotSpot. Verizon has the best network all right, the best network of slackers in Batman One-zs and with a teddy and a blankie.
• Looking forward to delivering more great Qs with the awesome support that we had out here today. Always a privilege to lead.

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