Mellow but Quick tabata

Mellow but Quick tabata

QIC

Odenkirk

AO

Wreck Center Sat

PAX

• Chassis
• Damascus
• Dos
• Gold
• Odenkirk

Workout

Warm-o-rama  The usual suspects of AVs, SCs, OHs, SSHs, IWs, HWs, DQs.  Then mosey to the OPRF Garage

Main Workout – repeat each circuit 4 times

Circuit 1 – 10 minutes

1. Merkins
2. Apollo Onos
3. Plank Dips
4. Backwards Lunges

Balls to the Wall Challenge (won by Damascus)

Circuit 2 – 10  minutes

1. Plank Jacks
2. Mountain Climbers
3. Peter Parkers
4. Burpees

Wall Sit Challenge (won by Gold)

Circuit 3 – 10 minutes – the Mary Circuit (though we had a bit of core going in Circuit 2)

1. Dead Bugs
2. Starfish Crunches
3. Pickle Pushers
4. Heals to Heaven

Stretching for about 13 minutes

1. Neck & Upper Back (2 minutes)
   1. Neck Side Stretch – Tilt your head toward your shoulder, gently pressing with your hand.
   2. Upper Back Stretch – Interlace fingers in front of you, push hands forward, round your back, and tuck your chin.

2. Shoulders & Arms (2 minutes)
   1. Cross-Body Shoulder Stretch – Pull one arm across your chest and hold.
   2. Triceps Stretch – Reach one arm overhead, bend elbow, and press gently with the opposite hand.

3. Chest & Side Body (2 minutes)
   1. Chest Opener – Clasp hands behind your back, straighten arms, and lift slightly.
   2. Side Stretch – Stand or sit, raise one arm overhead, lean gently to the opposite side.

4. Hips & Glutes (4 minutes)
   1. Figure-4 Stretch – Lie down, cross ankle over opposite knee, lean forward.
   2. Hip Flexor Stretch – Kneel on one knee, push hips forward.
   3. Seated Twist – Sit, cross one leg over the other, twist toward the bent knee.

5. Hamstrings & Quads (3 minutes)
   1. Standing Hamstring Stretch – Place heel on a low surface, hinge forward at hips.
   2. Quad Stretch – Stand, grab ankle behind you, pull heel toward glutes.

6. Calves & Ankles (2 minutes)
   1. Calf Stretch – Stand facing a wall, one leg back, press heel into floor.
   2. Ankle Rolls – Lift one foot, rotate ankle in both directions.

 COT – that 450 mile ride was cool