05/19/2022 Tobacco Road – Improve Your Posture

May 19, 2022

WHEN: 05/19/2022
QIC: Nightshift
PAX: Loonie, Boucher, Hutz, Pallino, Weed n Feed, Fiddlestick
ME HEADCOUNT: 7

Would you like to reduce or eliminate lower back pain, improve your posture, and boost your athletic performance? According to Healthline.com, that's what strengthening your posterior chain can do. Effectively working those muscle can be difficult without weights. Fortunately, The Tobacco Road crew loves them some weights! I had to tell them to stop pulling weights on of their cars!

Warm up
Mountain Climber, Merkins, Squats, Johnny Roscoe (chop the feet until signaled to drop, roll, pop up, and chop some more)

ME
Circled up for a circuit which included:
• Deadlifts
• Squats
• KB Swings
• Rows
• Curl n press
• Snatches
• Clean n press
• Figure 8s
Timer was a Farmer or Suit Case carry around the circle.
Next round was more of the same, but the timer made two trips around the circle.
We did some Tim Soldiers as an active recovery, then more Johnny Roscoe to get our HR back up.
Round 3 was dealer's choice. PAX informed one anther of their exercise while rotating. There was a modify option of Burpees that no one opted for.

3 round Burpee EMOM->PAX picked their number. We didn’t share or count out loud. One man’s 6 is another’s 10.

Mary
Streeeee-retch! Cobra, Downward Dog, Half Pigeon, and some other stuff I can't name. It's not a secret, I just don't know their names. I'm not a professional.