Backblast #129: REHAB VQ / 7 of Diamonds

AO – Stairway to Heaven

Environment – 22 F, no wind. Gloom Factor: Dark but clear sky with stars visible. Ass cold.

[0530 – Core Principles recited. Disclaimer given to 9 PAX] – Gravy, Snoop, Kraut, Bald Eagle, Mad Cow, Roid Rage, Soft Spot, Radio, Rehab (QIC)

PAX were given 2 words to keep in mind: 1) Form: keep core solid, maintain good posture throughout reps, injuries come when reps or speed are prioritized over form. 2) Breath: pay attention to breath during work out, inhale on exertion, exhale on release… remember that breath is life, it is Spirit, be attuned.

Warm-O-Rama

Arm Stretches- 20 Seconds, switch, repeat.

Toe Touches- 20 Seconds, R foot over L, hold, switch, repeat

Imperial Walkers- 20X – 2C

SSH - 20X - 2C

Mosey– jog around AO parking lot 1x, straight to Stairs up 1x and head down street to the park

The THANG: 7 of Diamonds

PAX were told to think in terms of 4’s (four corners of a diamond = for corners of the park and 4 muscle focus groups: arms, chest, abs, quads) and 7’s (reps would increase in multiples of 7 as we worked our way around the diamond).

First Corner: 7 batwings fwd, 7 batwings backwd; 7 merkins; 7 WWII situps; 7 squats

 PAX to count on their own and stay on corner working own medicine until the group was finished. Speed to next corner of the diamond varied between Mosey and Sprint. Once arriving at next corner, PAX to begin second set of reps at own pace... again waiting until the entire group finished before running to next corner.

Second Corner:  14 batwings fwd, 14 batwings backwd; 14 merkins; 14 WWII situps; 14 squats

(Run to next corner)

Third Corner:  21 batwings fwd, 21 batwings backwd; 21 merkins; 21 WWII situps; 21 squats

(Run to next corner)

Fourth Corner:  28 batwings fwd, 28 batwings backwd; 28 merkins; 28 WWII situps; 28 squats

(Run to starting corner)

First Corner Reprise: 7 batwings fwd, 7 batwings backwd; 7 merkins; 7 WWII situps; 7 squats

(PAX cut the Diamond in half by running through the park to Third Corner)

Third Corner Reprise (This time in cadence): 21 batwings fwd, 21 batwings backwd; 21 merkins; 21 WWII situps; 21 squats

(Retrace the field cut diamond back to First Corner)

First Corner Reprise II: 7 batwings fwd, 7 batwings backwd; 7 merkins; 7 WWII situps; 7 squats

Mosey- jog back to top of stairs, down and across to AO parking-lot.

Push Lap- 1 fast-paced lap around the parking lot

Cool-Down Lap- 1 slow jog around the parking lot

Circle Up for Post Routine Stretches- Different PAX gave 20 second counts for stretching each arm and each leg

Guided Spinal Elongation Yoga Stretch to wrap it up

Count-O-Rama

Name-O-Rama

Announcements

Circle of Trust: PAX encouraged to find ways to practice vulnerability throughout our day. We are not impermeable, often don’t have our shit together and our masks don’t serve us well. Core relationships are enriched when we bring our vulnerability in the form of tenderness, gentleness and confession. The great irony is that this practice can grow our overall strength.