AO: Clinic
When: 02/05/2021
PAX:
Number of Pax: 26
Pax Names: Barbossa, Blue Light, Careless Whisper, Clickbait, Coach Twilight, Deep Purple, Dig-Em, Dr Tron, Dropbox, E-tool, Exile, Gut Check, Homer, Hopper, Lexi, Livingston, Office Party, One Scoop, Rambling Wreck, Rubbermaid, Saluki, Surf N Turf, Swingline, Test Tube, Trailmix, Twerk,
Number of FNGS: 0
FNG Names:
QIC: Exile
Warm-O-Rama
3 SSH, 10 Motivators, WP’s & Quad stretch
Started to move onto a 4 minute form block but Saluki talks too much, so 5 more Motivators
4 Minute Form Block:
Partner exercise – 60 seconds of perfect form Merkins with partner offering critical feedback on form. 4 rotations (2 per pax)
The Thang:
Doracides
Partner exercise: 100 merkins, 200 BBS, 300 Squats rotated with partner running suicides of 3 increasing distance.
Burpees omitted today.
https://f3nation.com/exicon/?gv_search=doracides&filter_10=&mode=any
Bring Sally Up – The Squat
Played “Flower” by Moby – descend down into the squat every time the lyric “down” is heard, stand every time “up” is heard.
COT:
Prayers for Deep Purple & M shopping for a home, for OneScoop’s sister Shara, and for Stopwatch.
NMM:
Good form yields good results. Bad form leads yields results.
Our form in daily practice is FORMING our future.