01/23/2021 - the_coop - Good Form & Options Work Out
AO: the_coop
When: 01/23/2021
QIC: Tex
PAX:
Number of Pax: 5
Number of FNGS: 0
Pax Names:
Tex, Signs, Songbird, Queso, and Sugah (I may not be spelling that right!)
BackBlast:
Today the focus was on paying attention to good form and choosing between low and high impact options. I shared all the wisdom and tips for good form that I have picked up from workouts I’ve done in the past with “actual professionals” (of which I am not one!). We did 45 seconds of each exercise with 15 seconds rest in between. This was also the first Saturday of shifting from a 1-hour workout to 45 minutes (like our other AOs) and the cool down/stretch came fast and we LIKED it!
Warm up – little arm circles to big circles, light jumping jacks, high knees, and pickers.
The exercises:
High Knees
Low Impact Jacks
LBC
Clam Shells – right
Clam Shells – left
Plank
Bicep curls
Triceps
Russian Twist
7 squats – 7 pulses – WE FELT THOSE PULSES!
7 lunges – 7 pulses – right
7 lunges – 7 pulses – left
Bicycle crunch
Side arm raise
Front arm raise
Shoulder press
Glute Bridges
Fire hydrant with or without weight – right
Fire hydrant with or without weight – left
Burpee
When we got to the end of the list, we ran a loop around the playground and then each PAX chose a repeat of one of the exercises and we did it again. I can’t believe Signs chose to do BURPEES twice! She’s a brave one!
The COT:
When I am stressed out and preoccupied, I tend to get unexplained bruises and dumb injuries. The “Fix” is to be present in the moment and pay attention to what I am doing with my body, thus the focus on good form, paying attention, and choosing intentional options in the workout today. Psalm 46:10 gives a helpful reminder along these same lines: “Be still and know that I am God” (NIV); “Cease striving and know that I am God.” (NASB); and my favorite version of this verse: “Step out of the traffic! Take a long, loving look at me, your High God, above politics, above everything.” (The Message).
