08/01/2020 - the_coop - Low & Slow

AO: the_coop

When: 08/01/2020

QIC: Tex


Number of Pax: 4

Number of FNGS: 0

Pax Names:

Tex,Signs,Sonic Boom, Queso


Low & Slow workout today, but still impactful! I need to slow down and pay attention to my body, how about you? We went back to basics, focused on form, and paid attention to our movements.

After a warm up, we did the following low impact exercises for 45 sec with 15 seconds rest in between.

1. High Knees – the less you jump, the higher your knees can go!

2. Low Impact Jacks – arms up!

3. LBC

4. Knee repeater right (with or without weight in hands)

5. Knee repeater left

6. Plank

7. Bicep curls

8. Triceps

9. Russian Twist

10. 7 squats – 7 pulses (alternate for 45 seconds)

11. 7 lunges – 7 pulses – right

12. 7 lunges – 7 pulses – left

13. Bicycle crunch

14. Side arm raise

15. Front arm raise

16. Shoulder press

17. V-ups

18. Fire hydrant with weight – right

19. Fire hydrant with weight – left

20. Burpees


When I am stressed out, I get preoccupied, don’t pay attention to my body because I’m all in my head and then I end up with unexplained bruises and dumb injuries.

The “fix” (at least the best I’ve found) is to be present in the moment and pay attention to what I am doing with my body, thus the low and slow workout today.

Psalm 46:10 inspires me in this pursuit. Here it is in 3 different versions:

NIV – Be still and know that I am God.

NASB – Cease striving and know that I am God.

The Message – Step out of the traffic! Take a long, loving look at me, your High God, above politics, above everything.


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