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Station training with cool-down and stretch session.
Open: F3 core principles, mission and disclaimer
Participants: Isosceles, Lonzo, Charlotte, Data, Footloose, Dropout, Crabby Patty
QiC: Crabby Patty
5 stations for 30 minutes focusing on working all major muscle groups and stamina. The focus was to maintain a steady pace with proper form for the duration. The station was followed by a 5 min jog around the grounds, which was then followed by a 10 minute stretch session.
Station 1: 20 swimmers, 20 Freddie Mercury
Station 2: 20 lunges, 10 triceps dips
Station 3: 10 pull-ups, 20 merkins
Station 4: 20 mountain climbers, 25 sit-ups
Station 5: Sprint 40 yards at 80%, jog back 40%, repeat once
Repeat stations until 30 minutes elapses (4-5 rotations)Jog 5 min for cool-down
Stretch session in order: (one knee down) 1. left hip flexor, 2. right hip flexor: (Standing) 3. cross-chest shoulder 4. behind-head tricep 5. forward fold (lower back): (seated) 6. left-leg extended hamstring 7. left leg ext. back twist 8. left leg ext. right glute pull, repeat all 3 for right (9, 10 & 11) 12. butterfly leg groin 13. butterfly leg forward fold: (stomach) 14. cobra stretch 15. left quad 16. right quad 17. child’s pose (lower back) 18. down-dog left calf 19. down-dog right calf
Dropout was # 6
Announcements, Prayers to close it out. Thanks for my first chance at leading the Q fellas.
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