The Music Teacher has to alter the Cadence right?

by | Oct 21, 2019 | Backblasts | 0 comments

Event Date

Oct 21, 2019

AO

Q

PAX

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The Standard

YHC and Auto met up for a cool standard for a sliver over 3 miles. Auto is starting up his Birkdale Half training.

7 PAX arrived for a fun time this morning at Arnies. YHC was forewared that any mention of The Vern would prompt Roadie to leave…. after much consideration I decided to stick with my plan.

Warmarama:

  • Mosey around the parking lot up to the top, high knees, butt kickers, and quadrophelia along the way.
  • SSH x 20 IC
  • IST x 10 IC
  • Carrot Puller x 10 IC
  • Mountain Climber x 10 IC
  • Merican x 10 IC

The Thing:

  • Grab a block and circle up
    • Apparently the Q is supposed to get the blocks but I have never had that done for me so everyone got their own.
  • Altered Cadences
    • Each exercise was 10 IC and the cadence changed each round.
      • Round 1: Normal Cadence (Up in 1 Down in 1)
      • Round 2: Half Time Cadence (Up in 2 Down in 2)
      • Round 3: 3×1 Cadence (Up in 3 Down in 1)
      • Round 4: 1×3 Cadence (Up in 1 Down in 3)
        • Exercises:
          • Full Curl
          • Shoulder Press
          • Goblet Squat
          • Block Mericans (5 each side)
          • Homer to Marge
          • Run a lap
  • During the second lap there was some mumblechatter about how this AO has pull up bars, a bridge, and how The Murph is coming up next week. In my mind I was thinking don't worry were getting there soon.
  • Put the blocks back and mosey down to pull up bars.
    • 1 Round of the Murph
      • 10 Pull ups OYO
      • 10 Mericans IC led by Tuffy
      • 15 Squats IC led by Roadie
  • Mosey to bridge
    • Jump the wall + Burpee
      • Jump over wall onto road, do 1 burpee, jump back over wall
      • Repeato x 5
    • Tunnel of Love
      • Bear Crawl
      • I believe we got 3 rounds in
  • Mosey back to launch
    • Mary
      • ?Low Flutter x 20 IC
      • Pretzel Crunch 10 Each Leg IC
      • WW2 Sit up x 20
      • Pigeon

Recover Recover

COT

  • Prayers to Grand Prix and his son who are working hard to continue on the road to recovery after a car accident last year. Prayers to the other student who was lost in the crash and his family.
  • Shield Lock Challenge is still going, join/start a team and pick each other up!
    • https://f3lakenorman.com/announcement/shield-lock-challenge
  • Jollyball Week 1 was a success, let me know if you want to join we're still accepting players!
    • https://f3lakenorman.com/announcement/jollyball-season-1

Moleskin:

  • Thank you Auto for the opportunity to lead, and thank you for the T-shirt! Arnies is a great AO sign up to Q
    • Auto hinted at a potential MQ switcharoo in the next couple of weeks so make sure you show up to see that!
  • Shoutout to Tagless who was running non stop from place to place, great energy.
  • Thanks to Roadie for keeping up with the count with each exercise, I'm sure everyone else was in on it too but he was closest to me so I always heard him.
  • Great work by all PAX this morning, thanks for trusting in me!

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