4 Pax posted at The Fountain for a Muggy Running Drill workout. 78 degrees with high humidity!
Disclaimer-Unplugged
Warm Up-Unplugged
Walking lunges X 10 out/back to starting spot
SSH X 20 IC
Front Kick opposite toe touch X 10 each leg IC (engage core, front hand touches toe, back hand reaches behind)
Knee lift w/ Twist X 10 each (engage core and twist with high arms) IC
Windmill X 20 IC
The Thang-Boy George
Butt Kicks-50yds x 2
High Knees-50yds x 2
Sideways Running-100yds x 2
Carioca/Sideways Cross Overs-100 yds x 2
Bench Step up/Kicks-10/leg
Quick Bench Toe Touch-1 minute
High Knees-50yds x 2
Quick Feet-50yds x 2
Two Legged Hops-30yds x 2
Forward/Backward Lunge Walk-30yds x 2
Soccer Ball Kick-100ydsx2
Cool Down-Unplugged
3-5 mins slow MOSEY (Included during this time):
- High Knees
- Butt Kicks
- Skipping with high arm swings
Stretching-Unplugged
Quads
- Standing Quad stretch (ANKLE in hand, NOT the foot)
Hamstrings
- A-Frame (take turns with each leg in front)
Calves
- Heel dips/Heel raises (on step)
Ankles
- Seated Baby Ankle circles
Hips/Gluts/ IT Band
- Pigeon Pose (although we looked more like emus)
Countoramma, Nameoramma, Prayer
- Boy George explained importance of recovery periods between workouts. Today’s focus would be on form and elevated heart rate to promote stretching, flexibility, and provide a good cardio workout.
- Some #mumblechatter ensued during or between exercises…maybe more workout than recovery at times
- In the end, all pax thoroughly drenched in sweat…a good sign
- The COT consisted of pax sharing what motivated them to begin F3 and what has kept them coming back (accountability, fellowship, longevity, staying healthy for family, sharing faith with others)
- As a follow up to Papa Smurf’s comments yesterday, Boy George used Proverbs 3:5 (Trust in the Lord with all your heart and lean not on your own understanding) as a reminder to turn ALL things over and do not rely on our own abilities/desires (easier said than done).
- A great way to start the day!