Off-Balance on Purpose

Off-Balance on Purpose

QIC: Cheesesteak

Date: 4/25/18

PAX: The Big, Thistle, Palin, Razzy? Light-Bright, Screech, Chisel, Drip, Cheerio, Rust Bucket, Full Nelson, Toe-tag, Swipe, Gelding, Hedwig, Blazer, Tonka, Juicebox, Cheesesteak (VQ)

Pax:

The Big, Thistle, Palin, Razzy? Light-Bright, Screech, Chisel, Drip, Cheerio, Rust Bucket, Full Nelson, Toe-tag, Swipe, Gelding, Hedwig, Blazer, Tonka, Juicebox, Cheesesteak (VQ)

Warm-up

• Brief discussion describing the benefits of challenging yourself to be uncomfortable by taking risks and being OFF-BALANCE.

• Werewolf- Start in the Downward facing dog position (high plank) transition to a low plank then to upward facing dog and back to down dog in one smooth motion.

• Cat/cow- then transition to various core with alternating arms
• Sixty Second Arm Circles (SSACs)- Start in T Plank (left arm up/ left leg up) 15 IC roll to back for LBCs 15 IC roll to T Plank(right arm up/ right leg up) 15 IC roll to back for merkin 15 IC More than 60 seconds but catchy name
• Copper-head squats- Heels on curb (10 IC) then Toes on curb (10 IC)Abe Vigoda- with alternating toe raises

Mosey to the track

1 warm up lap, backwards on first curve, apollo creed 2nd curve

Tabata at the track

• 20sec LBCs 10 sec rest 20 flutter 10 sec rest

Repeat x2

• 20 sec box jump 10 sec rest 20 sec dips

Repeat x2

• 20 sec dirkin (left leg up) rest 20 second irkin (left leg up)

Switch legs and repeat x2

• 20 sec box jump, rest 10 sec, 20 second step ups -repeat

3 Man band–

1 sprint (200 meters), 2 stay: 100 jump squats, 100 double count kick through planks, 100 side Plank crunches double count  (last set cut short at 50) All were crowd favorites.

Mosey to pull up bars- stopping along the way for 5 burpees with Parker Peter Variation

Bear crawl from bottom of hill by track to pull up bars- reverse plank for six

• 10 pull ups burpee combo and/or pull up max,
• Wall sit with alternating leg raises.

Mosey back to parking lot

Mary

• Penguin crunch 20 IC
• Heels 6 inches, super slow count.

Meditation:

The pain of life is pure salt; no more, no less. The amount of pain in life remains the same, exactly the same. But the amount of bitterness we taste depends on the container we put the pain in. So when you are in pain, the only thing you can do to enlarge your sense of things… Stop being a glass. Become a lake. ~ Mark Nepo

Announcments: Support Wiley Middle School aka school at top of education hill

https://www.eventbrite.com/e/wiley-bbq-chicken-lunch-2018-tickets-42797916721?aff=es2

Lots of confusion from the start during warm-o-rama, and many grunting noises during the Werewolf. Perhaps next time we can howl to release some tension. Some chatter about a yoga class as well.

Tabata always a fan favorite.  Too quiet, will remember to bring music next time. Consensus of the group is that 20 seconds is a damn long time and 10 seconds is far too short. One leg irkin/dirkins are much harder than double leg. 7 min was enough tabata.

Three man band was by far the crowd favorite. Especially the plank kick through. And yes I did watch a video last night …. take this where ever you think it should go. My head usually ends up in the gutter anyways.  Last set cut short as we all wanted to make it to the pull up bar for the grand finale.

Bear crawl up hill or zombie walk (some dazed looks were observed) whichever modification suited.

Strong work on the pull ups, many suffered through the finale and suffered together with wall sits. We stumbled back for two rounds of Mary. All looked satisfied/refreshed and many commented they would watch the calendar in eager anticipation for a repeat performance.

Thank you all for supporting each other and for the willingness to try something new.

Gratitude for all who supported my VQ and were willing to “… grow beyond our current abilities we have to transcend our current patterns.” ~Dan Thurmon  You-tube video attached was the inspiration for this workout.