Resistance Band Dora for Knees

DATE: 2022-12-06
AO: Atlantis
Q: Infinity
PAX: Deflator, True North, Hammerhead
FNGs: None
COUNT: 4
Warm up: Air Squats, LBACs, Don Quixotes, Billy Mays Hayes, Michael Phelps, and Mosey

The Thang:
Split in two-man teams for Dora Relay. One PAX does the prescribed traveling exercise, the other team does as many rounds of the following resistance band (RB) exercises as possible until the other team returns, then they switch roles. Mosey
Round 1:
– Band Walks 15m, Rev. Band Walk back
– 100 RB Merkins
Mosey
Round 2:
– Bear Crawl 20m, Crawl Bear back
– 200 RB Squats cumulative both teams
Mosey
Round 3:
– Band Walks lateral 15m out and back
– 300 RB Shoulder Press cumulative both teams

We mixed in the following active rest exercises
– RB Bicep Curls
– Single Leg Glute Bridges

Mary: Hello Dolly, Penguin Crunches, Flutter Kicks, and American Hammers

CoT:
“One reason so few of us achieve what we truly want is that we never direct our focus; we never concentrate our power. Most people dabble their way through life, never deciding to master anything in particular.” – Tony Robbins

This prayer is done at Gonzaga High School after every workout in the weight room. A captain/older leader on the team will lead the prayer and recite the lines as the other teammates repeat each line after them.

It’s the beginning of a new day
God’s given us the day to do his will
We can waste it
Or use it for good
For what we do today
Will change the course of our lives forever
We want to be good
Not evil
Success
Success
Success
Not failure
Knowing this
May we never forget the price we pay
Amen

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