F3 Greenwood

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!