AO: Grill
When: 06/27/2023
PAX:
Number of Pax: 6
Pax Names: Beaker, Kettle Corn, Picasso, Pork Chop, Potsie, Woz,
Number of FNGS: 0
FNG Names:
QIC: Beaker
The BackBlast:
Six PAX posted for another Tuesday afternoon workout in the park. I’ve been dealing with knee pain and found some exercises that strengthen the muscles around the knee so I incorporated these into the workout. When you’re Q you get to subject the PAX to your preferences. Nonetheless, knee pain is pretty common and I think we could all benefit from some preventative maintenance.
Warm-a-rama: mosey to “Death Valley” for Arm Circles, Abe Vigoda, Grass Pickers, Imperial Walkers, Side Lunges, Cobra (or rather Upward Dog as we learned from the Convergence, compliments of Dial Up), BSE, Plank Jacks
Mosey to the Bandstand
The Thang
Legs:
- 20 Tibialis Raises (back against wall with legs stretched out straight in front)
- 20 FHL Calf Raises (reverse of the Tib Raise; hands against wall with legs straight out behind)
- 20 Tibialis Raises (again)
- 20 Knees over Toes Calf Raise (arm length from railing; bend knees to comfortable level)
- 10 Patrick Steps each leg (Step out and touch heel to ground, one leg bent with other leg stretched out straight in front as far as comfortable)
- 5 ATG (Ass to Grass) Split Squats each side X2 (one leg stepped forward far enough so hamstring is completely over calf; other leg stretched out behind without knee touching ground; raise up and down)
- 20 Elephant Walk (hands on ground as far in front of feet as needed; try to keep as close as possible; alternate straightening one leg as a time for a full hamstring stretch); Kettle Corn is a pro at this and is able to put his palms on the ground in front of him without bending his knees; this is the goal!
Upper Body:
- 10 Merkins (IC)
- 10 Dips (IC)
- 10 Carolina Dry Docks (IC)
- 10 Shoulder Taps (IC)
- 10 Plank Rotations (IC)
- 10 Alternating Arm/Leg Planks (IC)
Core:
- 10 WWII Sit ups
- 10 Reverse Crunches
- 10 Flutter Kicks (IC)
- 10 American Hammers (IC)
- 10 Side Plank Crunches each side
Recovery run around the tennis courts
Round 2
Legs:
- 10 Wojo Squats
- 10 Curtsey Lunges (IC)
Upper Body:
- 10 Diamond Merkins (IC)
- 10 Wide Merkins (IC)
Core:
- 10 Crab Cakes (IC)
Mary: Dealer’s Choice — BTTW, Six Inches, WWI Sit ups, Reverse Freddies, Crunchy Frogs
COT: Potsie’s 2.0 wedding; Pork Chop’s grandchild is due next week; Kettle Corn’s pup; prayers for PAX generally
3 PAX went to the Westy for dinner