Date: 2024-04-05
AO: thefarm
Q: Pad Thai
PAX: Infinity, F-No, Firehead, Trolley, Matthew – Running Man FNGs: None
COUNT: 6
WARMUP:
– Side-Straddle-Hops
– Good mornings (waist level
– Beet pickers
– Arm circles
– Sideways lunge stretch
– Praying Frog Squat-stretch: Squat down, Elbows inside of knees, then raise hips up and stretch out hamstrings, down to squat again – Mosey around the triangle (warm up jog)
THE THANG:
Thai-Bo Punches
*Do NOT extend arm all the way to be locked. At the end point, elbow is slightly bent. Starting on one side (Left). In Cadence
1. Jab with Left
2. Cross with Right
3. Hook Left
4. Count (Reset to starting position)
Recover and switch stances
Repeat same count opposite
1. Jab with Right
2. Cross with Left
3. Hook Right
4. Count (Reset to starting position)
Water Sprinkler Lunge:
In a lunge, opposite hand on ground supporting and then same hand as leg goes behind your ear to twist towards the leg and towards the sky. – Starting position is to enter into the twist and hold until my down
Sprint to Mid-field
T-Claps
Sprint back
Half Donkey/Ass kicks + Fire Hydrants
In cadence
– Starting position: Down on all fours
– 1. Kick leg back and foot up towards sky
– 2. Return
– 3. Lift leg and pee on the hydrants
– 4. Return
Australian snow angels
– In Cadence
Squat-Jabs
– Count around to 60
Speed bags with knee drives one side and then alternate to other. – To a song: You’re the best, from Karate Kid
– Modify and alternate sides as needed
– Stabilizing leg should be slightly bent
– Your body will be slightly leaned forward
Single leg glute lifts
Pike-Cross-body Mtn Climbers
– Starting position: Downward Dog/Pike
– Move Down, Knees cross underneath body to opposite elbow
Skaters
– Swing back leg across. Alternate between swing legs back. Bonus, Add jump when swinging to other side
– Inchworms-walk your hands forward to push-up position then walk your hands back and stand (that’s one).
– Spiderman climbers (Knees go to outside of same-side elbows, touch elbows if you can)
MARY:
– Flutter kicks: count around
– Big boy sit-ups: count around
– Leg lifts
– Forward lunges and over head stretch of opposite arm
– American Hammers
ANNOUNCEMENTS:
Grow Ruck first weekend in May, Richmond VA.
https://growruck.com/
Monday Q Firehead
Wednesday Q Trolley
COT:
W.O.W.
Give those you love 8 minutes
– I heard recently that the practice of giving someone going through something, has a lot on their mind, or experiencing sorrow or pain—giving them 8 minutes of your time to listen and be present with them can greatly improve their outlook on life and the situation and feel comforted. – Just listen, and ask curious questions to learn more and show interest. – Advice need only be given if asked
– Recognize someone you love in your life you could give 8 minutes to – Also, be ready and willing to ask someone to give you 8 minutes.
Tags: thefarm, Infinity, F-No, Firehead, Trolley, Matthew – Running Man
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