01/23/2021 - the_coop - Good Form & Options Work Out

AO: the_coop

When: 01/23/2021

QIC: Tex


Number of Pax: 5

Number of FNGS: 0

Pax Names:

Tex, Signs, Songbird, Queso, and Sugah (I may not be spelling that right!)


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


Clam Shells – right

Clam Shells – left


Bicep curls


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



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).




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