7 PAX braved my first solo Q at The Forge on Saturday” Numbtucks, Nimbus, Pocahantas, Lovie, Sprinkles, Altidore, Typo+ (QiC). No pre-party on this day.
Warm-Up/Disclaimer:
- Side Straddle Hop (15 count)
- Arm Circles (12 count front; 12 count back)
- Sprinkler (OYO) – Extend arms straight out in front of the body. Twist arms to one side of the body while raising and twisting the knee and hip the opposite direction.
- Stretch Progression:
- Touch your toes: Walk your hands out so you are in pike position. Stretch your Calves.
- Pull Right leg up so your foot is under your knee. Lean in and stretch hip flexor.
- Drop Left knee down to stretch groin. Lean in to it.
- Straighten right leg to stretch hamstring. Point right foot up
- *Repeat for Left Leg.*
- End with Toe Touch.
Worky-Work:
No Mercy Mile
Pax begin at mid-point of front stretch on a standard track.
Jog to turn 1.
Bear crawl to turn 2.
Jog to mid-point on back stretch. Do 20 merkins.
Jog to turn 3.
Lunge to turn 4.
Jog to starting point perform 25 squats.
Rinse & Repeat two more times.
Progression
Start on End Line.
Broad-Jump 20 yards then do 20 Austin Ass-Kickers: 20 each leg/arm (Down on all fours, kick each leg individually up and back. If your left leg is extended also extend your right arm and if your right leg is extended also extend your left arm).
Backwards Run 20 yards then do 20s Monkey Humpers. (A half-squat performed while grabbing the inside of one’s ankles. This restricts movement to a half-squat type exercise but increasing the burn.)
Repeat, going all the way to the other end line. Sprint all the way back down to starting goal line.
MARY
Gut Busters
Everyone starts in and holds a plank during the Ghostbusters song. Every time they say “Ghost Busters” you complete a burpee. In the “I ain’t afraid of no ghosts” sections do plank jacks in rhythm. Bustin’ makes everyone feel good!!!!
CoT
Just as the fundamental problem of the sinfulness of humanity endures, God’s word endures, ever relevant, ever piercing to the root of our deepest need. Through the word of God, the Holy Spirit brings life where there was death and light where there was Darkness.