Les Misérables or just Miserable – 4/11/23

Preamble:

Pre-Blast
https://youtu.be/IBYfA3zTxFE

Regular announcments, no FNG’s, I think I forgot to mention not to sue me… hope no one noticed.

Warm-O-Rama:

Warmup – Mosey to Cheese Grater and…
– Side straddle hops
– Weed picker
– Moroccan Night Clubs
– Michael Phelps
– Worlds Greatest Stretch (OYO)

The Thang:

Act I – Count off into three groups
All groups go at the same time and once group 1 is done then everyone rotates (1 to  2, 2 to 3 and 3 to 1)

Group 1 – The Barricade
Bucket brigade from one side of parking lot to the other and back carrying a cinder

Group 2 – All alone
Hold plank (modify to low plank) while 1 person at a time sprints to the stop sign at the top of the hilland back

Group 3 – Prisoner 24601/Jean Valjean
Mosey to muscle beach and rep through
2 – pullups
4 – Merkins
6 – Dips
0 – air chair and hold a zero above your head for a 5 count
1 – Absolution

Act II – Mosey back to the flags for some “Stars”

Stars by Javert
Lie in a circle, stare at the stars, do 10 of each exercise, alpha count until the song is finished – rinse and repeat for multiple versions of the song.
– Leg raises
– Rosalitas
– Flutter Kicks
– Dolly Parton’s

COT:

Halpha day CSAUP coming up on 4/20-4/21

Gladiator Run Club (GRC) officially getting started this upcoming Friday

Naked-Man Moleskin:

Quick lesson from “Run the Mile Your In” by Ryan Hall.

• Set goals but pair a physical goal (i.e. run a 7:30 mile) with an attitude goal so that you have a destination and an attitidue you’d like to keep while getting there.
• Many physical goals don’t mean a lot if we give up the things that matter (i.e. relationships, mental/spiritual/emotional  health) in order to achieve them