Pool Boy Q: Form and Function

by backblasts, posted in Uncategorized

Backblast: Form and Function
Date: Saturday, 07/29/23
AO: #ao_tar_pit
PAX: @Katniss, @Cottontail, @Pool Boy
FNGs: 0
Q: @Pool Boy
Total: 3Conditions: Cool with a light breeze. Perfect!Warm-O-Rama:

  1. Good morning stretch
  2. Goofballs
  3. Overhead triceps stretch
  4. Quad stretch
  5. Arm circles

The Thang:
We focused on form and did slow, controlled reps.
Do a set of strict reps for each exercise with at least 2 seconds on the eccentric, keeping 2-3 reps in reserve. After each superset, walk 100m and back for a rest period. Do 3 sets of each exercise, then move to next superset.
Supersets:

  1. Overhead press & Good mornings
  1. Overhead press: stick your head through the "hole" at the top of the rep. Block all the way to your chest with a slight pause.
  2. Good mornings: block on your shoulders, bend over slowly while keeping your back flat and tight. Knees should be mostly straight but not locked. Feel a good stretch in your hamstrings and then stand up slowly.
  1. Merkins & Bent-over rows
  1. Merkins: Go all the way down until your chest touches and pause briefly. Stick your chest out during the entire movement, including at the very top.
  2. Rows: Bend over as far as you can, keeping your back flat. Hold onto the top part of the block (pinch) so that you can bring your arms way up and get a good ROM. As you go up, pinch your shoulder blades together and try to drive your elbows to the sky.
  1. Overhead triceps & Curls
  1. Triceps: Keep your upper arms as straight and motionless as possible. Go all the way up until your arms are fully extended.
  2. Curls: Keep your body motionless, go all the way up and all the way down with control.

Moleskin:
Be thankful for the things in your life – i.e. actually look around and ask yourself what you are taking for granted. Recently, I’ve been thankful for access to good medical care. Being thankful for this very big/important thing has made me realize that there are also lots of "little" things in my life that I should be more thankful for.COT: Victims of human trafficking; healing for injuries among the PAX