Pick Up Sticks!

by backblasts

Date: 1/19/23

AO: #downrange
PAX: @Crack @bumble @Toto @Beaker @Captain Crunch @Noodles
FNGs: 0
Q: @Noodles
Count: 6

PAX were introduced to a new way of strengthening their shoulders. They were also introduced to the use of broomsticks, pvc pipes and wooden rods when weights are not available. Some came in underestimating the beatdown but gained much respect for it at the end.

WoR: Motivators x7, Tappy Taps x15, Abe Vigodas x15, Batwings x15, Michael Phelps. Mosey around the parking lot and headed over to the COOTEEs area.

The Thang: 2 TABATA rounds – We used our coupons to sit on but exercises can be done standing up. Broken down as follows:

Cycle 1 – 3 min – Bradford Press – Closed grip, a little more than shoulder width apart. Starting with pipe in front of you, sweeping motion to an overhead and pull down behind the head. Push back up to overhead and again to starting position. Repeat, focusing on form. Increase your reps as you get comfortable with the form.
Rest – 1 min – Squats
Cycle 2 – 3 min – Left Windmill – Wide grip. Starting overhead and with a sweeping movement down to your left that will lead to same movement on your right.
Rest – 1 min – Squats
Cycle 3 – 3 min – Right Windmill – Starting overhead and with a sweeping movement down to your right that will lead to same movement on your left.
Rest – 1 min – Squats
Cycle 4 – 3 min – Shoulder Dislocations/Pass Throughs – Wide grip and sweeping movement front and behind your back.
Rest – 1 min – Squats
Cycle 5 – 3 min – Wall Angels – Shoulders, back and 6 against the wall. Arms against the wall at 90 degree. Slowly raise your arms until you begin to feel your shoulders tighten without your back arching too much. HOLD and back to 90 degree starting point.
Rest – 1 min – Squats

Rinse and Repeat for time. Second round, we were able to get up to Windmills.

CoT: Prayers for @Beaker’s father as he recovers from knee surgery. Prayers for @Crack’s daughter as she remains committed to her internship and ask that God provide her with the wisdom to make decisions that are best for her and career.

Moleskin: Think of a challenge that you would like to take on and commit for the year.