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 work

Warm-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 Nightclub

The 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
Then, we headed back to the parking lot. PAX had been instructed to bring a lighter weight (15-20lbs) to use as needed to allow proper form. This routine was based on a workout from Michael Easter, of which he says:
  • 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.
Here's what we did- 3 rounds:
  • 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)
We each led a Mary exercise and that was it

COT:

  • Need more PAX here!
  • There might have been something else that I can't remember
It was cold. We adjourned quickly and Dipstick and Shazam went to coffee with the Windjammer crew, but YHC had to head toward home

Naked-Man Moleskin:

Need to keep this in the rotation!

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