Friday, September 23, 2022
The Breakfast Club
AO: The Woodshed
Q: Jiminy (VQ)
PAX: Clockwork, Doughgirl, The Force, Recruiter for Jesus, Homegrown, H2O, Aces, Little Mitten, Captain Camo
The Thang:
Started with a cool, brisk morning. It was such a delight to see everyone for my first Q. We started with warm up stretches to get our bodies moving – neck, shoulder, arms, side stretches, Good mornings, leg swings, and ankle.
We completed a Friday finish with moving and lifting laundry detergent bottles/ weights. This involved two circuits with a 45 second exercise and 15-20 second rest.
Circuit #1 – exercise with 1 or 2 laundry detergent bottles/ weights. Form a line at light pole.
*bicep curls to overhead press (2 detergent bottles/ weights)
-leave one bottle and walk to 2nd light pole
*squat and swing thrust (1 detergent bottle/ weight)
-leave bottle there and run to 1st light pole
*front lunge with twist (1 detergent bottle/ weight)
-lunge back to 2nd light pole with 2nd bottle
*2 armed bent over rows (2 detergent bottles/ weights)
-carry both bottles/weight and return to 1st light pole
*overhead triceps extension (1 detergent bottles/ weights)
***Repeat Circuit
Walked one lap in parking lot area.
Circuit #2 – exercise with 1 or 2 laundry detergent bottles/ weights on mat.
*plank while moving detergent bottle/ weight to opposite side of body and alternate
*weighted twist while sitting on mat – move both bottles to opposite side of body
*knee tuck – bottle at foot of mat and knees alternate around the side of bottle
*side leg lifts to right and left sides around and over the bottle
***Repeat Circuit
Cool down stretches on mat.
Announcements, COT, prayer and picture.
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