Staying Loose
AO: 5andDime
BeatDown Date: 06/24/2021
PAX:
Number of Pax: 13
Pax Names:
See video
Number of FNGS: 0
FNG Names: NA
QIC: 57
Introduction
Had a family fun beat down last night that was heavy legs, so knew immediately that legs would not be the focus this morning. Also knew that stretching would be key with a pulled lower back muscle so appreciate you tube and the pax indulging me in a little yoga warmup to start
Warm-O-Rama
Yoga warmup:
– child’s pose
– to cat/cow I think nomad called it 🙂
– to downward dog (with leg bends)
– to sun god
– to stand upright and reach for sky
– to bend to touch toes with arms crossed
– to shoulder pull
– to Tricep pull
Ok…. Enough of the fancy stuff… now a football drill (high knees with each pax taking turn to say down (burpee) around the circle)
The Thang
1) mosey to square for Jack Webb
– 1 push-up, 4 Rocky balboas
– go to 6:24 then back down
2) mosey to Neighborhood market wall
– 2 min air chair
3) mosey to parking garage ground floor for 3 up, 3 down
– 20 push-ups, then back wards run to level 2
– 40 lunges then backwards run to level 3
– 60 crunches
– stay on level 3 and do 50 merkins the. Backwards bear crawl to level 2
– 40 lunges and backwards bear crawl to level 1
– 20 crunches
4) mosey back to cars
– 20 burpees together (honoring those going through real challenges in life – Dutch and Collin
5) 4 MOM
– baby shark
– 20 dead bugs
– 30 Suzanne summers each side
– 15 alabama prom dates with hold at 5 and 15
Circle of Trust
Prayers for healing for Dutch Oven and Collin Jackson
Naked Man Moleskin
The back made it through, and the time together was sweet!