Q: Firefox
PAX: Sally, Toothless, Pole Dancer, Three Stooges
FNGs: None
COUNT: 5
CONDITIONS: No complaints
WARMUP: Many thanks to Three Stooges and Sally who joined me for 10 minutes of mindful breathing/meditation prior to starting. From there, we did a short parking lot mosey and stretching.
THE THANG: Despite the 2 months of lead time, all my theme ideas were a bit half-baked; so, I went simple. 4 sets of exercises, each repeated 3 times.
Set 1: The Sequence plus Broad Jumps
– 40x Plank Jacks
– 30x Mountain Climbers
– 20x Merkins
– 20x FLBACs
– 20x BLBACs
– 20x Air Presses
– Broad Jump across the short dimension of the parking lot and back
Set 2: Time to ride the bench!
– Step-ups with knee raise
– Bulgarian split squats
– One-legged stands (from seated position, while holding one leg off the ground, use your other leg to raise yourself to standing)
First round we did 20 reps per leg, then 15 reps, then 10 reps.
Set 3: Keep the benches warm! 30 seconds on, 10 seconds off, rotating through the following:
– Bench flutters (with core engaged and seated on the ground facing the bench, hold one foot above the bench seat and the other below… then swap their positions)
– Decline mountain climbers (feet on bench seat, hands on ground)
– Copenhagen plank right side (PAX were encouraged to pick a modification that worked for them. Mine was with both feet on the bench, single forearm down on the ground, doing small knee crunches with my non-supporting leg)
– Copenhagen plank left side
Set 4: Did I forget to do any hollow body holds? 40sec on, 15 sec off… 3 times through. The last hold was challenging.
– Shoulder touch plank jacks
– Hollow Body Hold
MOLESKINE: This was my first time trying to incorporate meditation at both the beginning and end of a Q. Looking for feedback from the PAX (particularly Three Stooges and Sally, but definitely chime in Toothless and Pole Dancer) on how that went for you.
ANNOUNCEMENTS:
– Game Night 3/12
– Murder Mile
COT:
– Everyone shared.
– Everyone took 2 minutes of silence for prayer intentions, let their thoughts run their course, and then clear their minds.
Always an honor and privilege to lead, gentlemen!