
Core warm, everything else cold
AO: School Of Rock
When: 2025-01-20
QIC: Stroller
PAX (3): Dipstick, Shazam, Stroller
Preamble:
Been rotating Monday BDs and all of a sudden it's been months since I last saw my schoolmates. Grabbed last Monday's Q but ended up switching with Shazam as I came down with something that knocked me out for the better part of the week. Don't know how cold it was last week but definitely not as cold as today. Oh well, it's time to get to workWarm-O-Rama:
We started out with a brisk walk to the track, left turn to the first point on the clocktower. Standard warmup- SSH, imperial walker, Moroccan NightclubThe Thang:
2 laps of the clocktower, with 1 exercise at each stop. To allow PAX to focus on form, each exercise has a rough target duration- Blockees/Baggees: 30-45 seconds
- Curls: 1 min
- Squats: 1 min
- Flutter kicks: 1 min
- The workout builds a solid foundation that’ll bulletproof your body and improve your performance.
- The workout bolsters your core, which can protect you from knee, elbow, and low-back pain.
- A stronger core also gives you a stronger foundation from which to generate force. This is likely why a recent meta-analysis found core straining improved performance.
- Front/Zercher carry (all carries 2 islands and back)
- Single arm rows (about 40 seconds per arm)
- Overhead carry
- Offset pushups (about 40 seconds per side, or until Shazam groans)
- Farmer carry
- Deadlift (about 1 min)
COT:
- Need more PAX here!
- There might have been something else that I can't remember