AO: Olympus
QIC: Pop Fly
PAX: Hightower, Dunder, Nano, YNAB, Glee, Roddick
7 PAX assembled on a damp morning, found a dance partner (cinder block) and got to dancing
Warmup: SSH, Willie Mays Hayes, Cobra Stretch, Hip Flexors, High Knees, Butt Kickers, Frankenstein’s, Leg Swing Lunges, Cross Body Shoulder Stretch, Tricep Stretch
The Thang:
Prior to The Thang, PAX trotted over to the Olympus Shelter with our dance partners
Part A:
7 Exercises x 3 Rounds – All exercises performed with your dance partner
1) CPRs: Curl, Press, Tricep Raises (x10)
2) Kettle Bell Swings (x10), Lunges (x20), Decline Merkins (x10)
3) Arm Extensions to Bench Press (x15) – performed from supine position
4) Squat to Calf Raises (x25)
5) Plank Jacks (x50) and right into
6) Incline Merkins (x10) and right into
7) Plank for 30 seconds
Part B:
2 rounds of Wind Sprints – simulating a 10U Hockey shift for a defenseman.
— Sprint 100 feet, 25 SSHs: run backwards to start, hold squat position; spring 200 feet, 25 SSHs; sprint back 100 feet, 15 SSHs; sprint remaining 100 feet back to start. X2
Mary:
50 Flutter Kicks (4 Count), 50 LBCs. Short and sweet
Announcements:
1. Convergence on 21 March @ Olympus
2. 28 March 5K at Lake Braddock HS
3. 0500 session this Saturday (8th) at St. Leo’s – to try and bring them onto the team.
4. 0700 start at Olympus on the 8th
COT: Faith in ourselves, our loved ones, and our faith. Trust in ourselves, our loved ones, and our faith. We strive to get a little better each day and accept that sometimes that we can’t always get better each day and that a “push” is an okay thing. Amen.
