04/29/2021 - the-og - Slow and Steady
AO: The OG
When: 04/29/2021
PAX:
Number of Pax: 5
Pax Names:
Twinkle Toes,Swedish Ham,H20,Gucci,Monkey Samurai
Number of FNGS: 0
FNG Names: N/A
QIC: Twinkle Toes
Introduction
When nobody shows up you modify and do it again when people are there. Deconstruction becomes Slow and Steady
Warm-O-Rama
Abe Vigodas
Weed Pickers
Imperial Walkers
LBArm Circles/pretzels
Slow SSH to 10
Motivators from 5
The Thang
Slow execution and at your pace mosey in between.
Stretchy Lunges
10 – Runners stretch lunges (each side)
Mosey/BBSU
Slow Deconstructed Bear Crawls * – future iterations will just be inchworms
20 – Feet out and back in (hands in place)
20 – Crawl out and back in (feet in place)
Mosey/BBSU
Slow Deconstructed Military Press Burpees
30 – Hand release merkins
30 – groiners
30 – jump squats w/clap
Mosey/BBSU
Plank transitions
40 – Plank to Right to Plank to Left (hard count)
Mosey/BBSU
Negative 5-count leg lifts in cadence
X – Raise legs to 90-degrees and lower to six inches over a 5-count
Finished with a round of Mary
Circle of Trust
Slow down and do the work. Pay attention to how you’re moving and the form you’re using. Slow and steady wins.
Naked Man Moleskin
After hearing a lot of discussion about form, YHC thought this would be a great opportunity to re-do the deconstruction workout that nobody showed up to and remake it into this slow and steady workout to make every move intentional and precise. It was a good mix of stretch and slow movement. YHC did BBSUs as running isn’t great right now. YHC solicited feedback and got some great feedback on which parts the PAX liked and which were challenging and not. YHC is thankful for the accountability and feedback. HIMs are better together.