Continuous Improvement – Begin the new year better than you ended this one.

Stingray – 12/31/18

PAX: LETC, Offering Plate, OTC, Pledge, Chop Shop, Ugly Stik, Cracker, BTB, Etch-A-Sketch, Shakedown, BamBam, 10 count, Niles, PDock, Sparky, EOM – No Venus to be found anywhere . . . . ? 3 Pax care, one does not, and the remainder had no comment.

Q IN CHARGE: EOM

WARM-A-RAMA:

The infamous Side Straddle Hop

Overhead Press

Sumo Squats

THE THANG:

When it comes to continuous improvement it’s important to constantly make progress.  The Thang today was designed to walk you through a series of progressions that were more difficult as we went through each step.

PULLUP PROGRESSION –

Using dip bars we did the following:

Lat pulls, Underdogs, and Seated straight leg pullups (10 reps each). (while waiting for a bar to open up we were holding at the top of the pullup for a 10 count.

Mosey to the swings and did the same exercises rinsed and repeated the same exercises and reps (since the swings cause you to engage your core to remain stable. (while waiting for a swing pax did Mountain climbers on the park benches.

Mosey back to the pullup bars.

Hang from the bar and move the shoulder blades down and in for 10 reps

10 jumping pullups and negatives on the way down

10 Chicken heads (as BTB called them) – while holding the top position of the pull up, you moved your head and shoulders away from the bar and back to the bar – 10 reps.

10 full pullups

Mosey to the road

RUNNING PROGRESSION –

Starting at the speedbump at the coupon pile near the skate park, pax ran from there to the entrance of the park.  At each light along the street, pax increased their speed(continuous improvement) until the were at an all out sprint to the last speed bump.

Q gave a pep talk about how, when it comes to running you can’t run at a sprint at all times. You have to learn to take rest breaks, because in doing so it gives you the fuel you need to run at top speed.  This is why we take vacations, this is why we take breaks at work. Q mentioned how at our work we are encouraged to perform what are called “Jam Sessions”, which means you work hard for a solid 45 minutes, then take a break for 10 to 15 minutes (i.e. – take a lap around the office, stop and speak with a co-worker, get a snack, fill up your water/coffee).  The idea is that when you take these breaks it makes you are more efficient when it’s game time again.  . . . . .and with that said, we completed the same running progression back to the coupon pile.

 

MERKIN PROGRESSION –

gerkin – (girl merkin)

Then we went through the proper way to complete a merkin in a progression, doing 10 reps with each addition of the following:

  • tighten your calves and thighs – 10 merkins
  • tighten your calves and thighs, your abs – 10 merkins
  • tighten your calves and thighs, your abs, and position head to look 5 fee ahead of you – 10 merkins
  • tighten your calves and thighs, your abs, and position head to look 5 feet ahead of you – 10 merkins
  • tighten your calves and thighs, your abs, and position head to look 5 feet ahead of you, hands shoulder width apart with elbow point out at 45 degree angle – 10 merkins
  • tighten your calves and thighs, your abs, and position head to look 5 feet ahead of you, close grip merkins (elbows should rub your rib cage on way down and elbows should be higher than your back at the bottom) – 10 merkins
  • tighten your calves and thighs, your abs, and position head to look 5 feet ahead of you, diamond merkins and chest should hit your hands at the bottom – 10 merkins

Mosey to the bottom of the bleachers for some hanging abs (all performed with arms in bent position –

  • 10 knees to chest
  • 10 knees to ribs (left side)
  • 10 knees to ribs (right side)
  • 10 pikes

20 yard jail break back to the flag

 

COT:

Convergence at Baywatch on 1/1/19

Heavy day workout begins at SR Thursday 1/3/19 – Keep an eye out for your opportunity to Q this workout.

Prayers for Dino with his soccer injury (knee)

Proud to do life with all of you PAX. EOM Out!

 

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