Fitness, Fellowship, Faith
Fitness, Fellowship, Faith
DiCCS was standard.
Warmed-up with our anatomy lesson (ASIS) for the day which would come in play later. A minute of rebounding to activate our lymphatic systems and wake up. At this point 69% of the PAX were questioning what the heck they showed up for, but there’s a method to my madness. Potato pickers, windmills, wide arm circles to activate our back muscles.
Next we activated our abs with pelvic-tilt mobility, heel-down crunches, and swipers/clappers. The mumblechatter was on a roll, but a proper warm-up prevents injury and makes for a better burn later.
Circuit/Exercise/Circuit/Exercise/etc to follow.
The Circuit consisted of:
0.1 mile rifle carry
30x SSH
20x Lawnmower pulls
20x Mountain climbers
20x Kneeling Cindy curls
10x Hurleys
10x Kneeling Cindy front raises
Plank for the 6, and increasing sets (2,3,4,5) of hand-release merkins executed in wave format.
The Exercises where slow and controlled to target muscles that some Pax clearly hadn’t used in a while:
Supermans/T-modified/I-modified
Bodyweight deadlift with lower back flexion
Glute bridge with overhead reach/single legged/flapjack
Bird Dog pulses/flapjack
COT and BOM to finish.
Takeaways:
We are very mostly good at counting to 20, but anything past 40 should cautiously be attempted again… past 60?? Fuggedaboutit.
If you’re in great shape like Chastain, I recognize that this wasn’t the hardest workout you’ve ever done. For anyone else like myself who is working daily to improve, you might find yourself already aching, or it might be later tonight or when your alarm goes off tomorrow that you feel it. Hydration and an Advil is one of many ways to counter that. Make sure you stretch a little throughout the day as well.
Gents, thanks again for the VQ and letting me play. Wilbur out.
