To get the ole blood flowing we did a warm up lap around the parking lot, but before that Quint assisted by leading the PAX in some good mornings while I set up the music (thanks Sonic for bringing out the boom-box)! We circled back under the lights for some warms up, which I think for my 1st time Q'ing, there we no side-straddle hops, and yes, this was be design (my back remains on the mend, the up and down had me hesitant). After some warms up, we stayed nearby for some modified tug of war: Roughly 6 exercise bands were used to create a daisy chain of sorts where one PAX was on one end and the other PAX on the other end. As if opening a door, each PAX would "open" as hard as they could, leveraging one another's resistance to flex the upper deltoids + biceps. While 2 PAX dueled, the remaining PAX conducted exercises such as monkey humpers and arm circles; their count is what the dueling band-its used as well for their count.
From there, we grabbed the boom-box and mosied to the front of the school. Rounds of johny dramas (some of which we incorporated balancing), Irkins (I think that's how you spell it – raised merkins), dips, and one legged lunges. In terms of the reps, we rotated low quantity and slow reps for quick reps at a higher quantity and pace. We carried those exercises close to closing time so we mosied on back to the AO for some cool down.
For the cool down, we did some various stretches, such as laying flat on our tummies while extending one leg up and across our bodies to stretch out our glutes and also stretching our low back by pushing up with our arms while keeping our pelvis static. To wrap it up, we did 30 LBCs and then 30 seconds of silence (this can be a powerful way to transistion our mind and body).
Announcements were light as in there were none, but hey, that's ok.
Today's COT touched on the value of meditation and breathing. Lastly, I acknowledged my appreciation for the PAX and how much of an honor it is to be associated with such a great organization and fantastic group of men, AYE!