Marathons and Mobility on the Mind

Warm Up lap around the Baseball Fields
The theme for the day was mobility, so we bookended the workout with some legit stretching
Circle UP:

  • 25 SSH
  • 10 Imperial Walkers 10 Hillbilly’s
  • 20 Good Mornings
  • Pec Stretch
  • Posterior Shoulder Stretch
  • Pretzel Shoulder Twist
  • Frog Squat Stretch w/ side rocking
  • Downward Dog
  • Runner’s Pose R leg
  • Drop elbows to the ground and weight over the pose
  • Lumbar Twist and hold
  • Downward Dog
  • Repeat Runners Pose/Elbow Drop Stretch/Lumbar Twist on L side
  • Downward Dog
  • Pigeon Pose R and L
  • Inchworm – Start by touching your toes then walk the hands down to a plank pose and complete on ‘Merican, then walk the hands back up to the feet….never bending the knees through the stretch.
  • Ankle weighted Stretch – Roll ankles inward until you are standing on your lateral foot.  Drop into a Hamstring Stretch

Ballistic Pec stretch

Head Over to the Hill:  7 Rounds
Run backwards up the hill
Bear Crawl Down the hill
Bottom of the Hill – 7 Deep Squats or Lunges
Repeat for 7 Rounds

 

Head to the Abyss Stairs  3 Rounds
1. Bunny Hop to the Top
2. 3 Step deep Lunge to the top
3. Sprint to the Top

Return for Mary and Mobility
Cobra Pose
Downward Dog
Under the Wire ‘Merican 10 reps
Plank
Plank R and L
Exaggerated Low Slow Flutter
Box Cutters
Pull Knee to shoulders for Piriformis Stretch
Frog Pose
Hamstring Stretch
Roll up Slowly
Head Rolls
Shake it out

 

Totally forgot the Name-a-Rama

Prayer Requests:  Josef’s foot, marathon runners this weekend, staying strong through losing loved ones

 

 

 

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