Date: 2024-03-12
AO: ao-the-union
Q: Audit
PAX: Mac (Brandon), Wax On, Dovetail
FNGs: None
COUNT: 4
Warm Up:
SSH
Goofballs
Butt kickers
Copperhead merkins
4-1 leg motivators
Mosey to end of parking lot and back

The Thang:
What elements make the ultimate superhero?
Strength / endurance / speed / mobility

And of course a superhero needs a villain……

Starting with mobility:
:hold lunge with arms extended overhead for 10 count in cadence – right leg
:go into plank step ins – hold high plank and bring right foot to right hand 10 times
:go into superman / banana with focus on getting completely stretched out – hold each pose for short time to ensure good stretch and no bad form

Rinse and repeat with left leg

Villian to mobility? Being sedentary so the villain has the pax holding chair pose with arms out in front for 20 count. 2 Rounds

Next is Strength:
: Merkin super set – 15 irkins / 15 Derkins / 15 merkins
:side plank up downs in cadence to 15 – do both sides
:45 second plank hold – pax count around to 45
:20 dips

Villain to strength? Making the hero use his strength until he wears down. Hold low low plank (merkins position with chest just off ground) for 20 seconds.

: Bolt 45s – superheroes need strong legs
: Merkin super set – 8 irkins / 8 Derkins / 8 merkins
:side plank up downs in cadence to 15 – do both sides

Hold low plank for 20 seconds – being the villain he cheated and pax actually held for 30 seconds each time.

Next is speed:
Exercises to aide in speed development.
:jump squats – 25 – meant to be fast and a short squat, don’t go all the way down :high knees in cadence to 20
:happy feet with frog jump

Villain to speed is slowing down the super hero. Low and slow walking lunges back to starting point.

Final piece of the ultimate super hero is endurance.
:10:1 motivators to close the day showing the villains we don’t give up! (This was for you CareBear – closing with motivators!)

Villain of endurance? Sedentary makes another appearance. Another round of chair holds to close the day.

Mary:
Wax On led sit up with punches
Mac (Brandon) led flutter kicks
Dovetail led single leg bridge lifts

COT:
Prayers for VCC as additional changes are coming.
Prayers for the young parents out there that they remember who is in control and learn to enjoy all the small things that come with parenting.

Tags: ao-the-union, Mac (Brandon), Wax On, Dovetail