Who says we do not have a winter season?

Weather: a balmy 37F with very little wind (no complaints here)

Although it was not easy to get out of the warm, cozy bed, the benefit of sharing 1 hour with other HIM was so worth the effort. Picked up Cheese Stake on my way to the Alpha Quadrant (some EHing the day before worked!).

Warm Up: Took a little extra time to warm up, the pax may be feeling those hip flexors tomorrow.

  • Mosey Jog one lap. Second lap with drills (side shuffle, karaoke, skips, backward run, backward skip)
  • Dynamic stretching: Knee to chest, heel to but stretch, walking hamstring stretch
  • Lunge progression (forward, side, backward)
  • Karaoke, side shuffle, A skip, B Skip.

4 Stations (5 exercises, 1 min each)

  • Narrow stance merkins; standing lunges with twist; push with legs in bench; American Hammer; up/down with arms and legs (germans)
    • 10 burpees, run 1 lap
  • Carolina Dry Dogs; squat jumps; Moroccan night club; mountain climbers; open close arms and legs (germans)
    • 10 burpees, run 1 lap
  • Half squat position (jump between wide and narrow stance), jump to plank and back to half squat position; squat jump, sit on bench and legs up; dips; 3 push ups, 10 mountain climbers; feet on bench, hips up, bring one knee to chest alternate knees;
    • 10 burpees, run 1 lap
  • Rowing sit ups; squats with low bounces to squat jump; R lunge to knee drive; L lunge to knee drive; push up R above head, middle, below, then L.
    • 10 burpees, run 1 lap

Prayers/Praises

Prayers for those pax members going through multiple struggles after the holidays

Praise for the HIM in our group who take the lead on so many different meaningful activities (helping the homeless, bringing toys for kids, book clubs, etc)

F3 Suncoast