09/28/2022 The Big House – A runner’s bootcamp – No running involved

September 28, 2022

WHEN: 09/28/2022
QIC: Beaujolais
PAX: Dewater, Badabing, Chum, Nighthawk, Paper jam, Zook, Duplo
ME HEADCOUNT: 7

Warm-up:

Hip openers (10)
Imperial walker (10)
Armes circles forward (10)
Armes circles backward (10)
Good mornings (5)
SSH (20)

— Hip hop
10 (each leg) – side hip openers
10 (each leg) – heel/knee tap
10 (each leg) – pigeon wing extension

— 5 push ups ring of fire —

— Squat-galore:
20- Squats
20- Squats + calf raises
10 (each leg)- Sides step squats

— 5 push ups ring of fire —
— 10 single count mountain climbers ring of fire —

— Goddess squats:
20- Wide squats
20- Wide squats + calf raises (one then the other).
20- Wide squats + calf raises (both at the same time)

— 5 push ups ring of fire —
— 10 single count mountain climbers ring of fire —

— Strong balance:
10 (each leg) – Lunge to warrior 3
10 (each leg) – Warrior 3 to crunch
10 (each leg) – Warrior 3 to crunch – 3 pumps

— 5 push ups ring of fire —

— Core
10- Homer to marge
5min- Human after all: To the tune of Daft Punk "Human After All", hold boat. Crunch every time they say "Human", canoe every time they say "After All".
Don't break your water.

Word:
If you want to feel like you're living a longer life, try to do new things, they go slower.