AO: THE FOUNDRY
QiC: Backstreet
Date: 02/02/2022
Title: Cripple Q
Number of HIMs: 8
Bootleg, Falcon9, Flat Tire, Gata, Hobby Lobby, Huckleberry, Quikrete
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Explained that the point of most of these exercises is to isolate the core without straining the back. This is important if your back is injured or sore but the core needs to be stronger to help support the back while healing.
Stretching:
3-way stretches
– Side-to-side
– Foreward – Aft
– Twist
shoulder blades together, head back
Hamstrings (toe touches)
Calves (one-armed plank)
Tha Thang:
Core:
Back Leg Stretches (toe-touching only)
Hip Thrustera
Back Marching / Freddie Mercury
Monster Walks, forward and aft
Sideways Squat, Long-Step, Half-Step
Cardio:
Sideways sprints – alternating fore and aft leg
Sprint forward, run backward
Repeat Core and Cardio (2 times)
Play a 10-15 minute game of Ultimate Frisbee (LH of course)
Repeat Stretches before the COT
COT:
Prayers for Noodles, who was just off to work early, and was not sick. Prayers for Bootlegs’ move to Rwin Cities to be near family. Praise for Hobby Lobby’s mom who is doing much better.
Pledge, and a prayer for the day offered by GATA (thank you!).
Malachi 1:11 (KJV, just because):
From the rising of the sun even unto the going down of the same my Name shall be great among the Gentiles; and in every place incense shall be offered unto my Name, and a pure offering: for my Name shall be great among the heathen, saith the Lord of Hosts. From the rising of the sun even unto the going down of the same my Name shall be great among the Gentiles; and in every place incense shall be offered unto my Name, and a pure offering: for my Name shall be great among the heathen, saith the Lord of Hosts.