10/17/2019 - foxtrot - Demon Dice
AO: Foxtrot
When: 10/17/2019
QIC: Sugarland
PAX:
Number of Pax: 11
Number of FNGS: 0
Pax Names:
Diggity Dogg, Southern Charm, Partly Cloudy, Blue Bell, Smooth Operator, Wilson, Straight Shooter, Wonder Woman, Shrinky Dink, Killa, Pinterest
BackBlast:
It was a extremely cold October morning at 45 degrees!! 🥶 The wind was brutal but we warmed up really quickly!!!! I have read a few articles recently about proper ways to take care of our bodies before and after exercise and decided to start a new thing for warm up and after stretch!!
Warmup X 5 mins
30 seconds each:
Toy soldiers
Alternating single leg deadlift
Alt. Knee Tucks
Alt Knee left with hip turnout
Alt Lunges with torso twist
Bend over and swing arms while slowly standing
Michael Phelps
15 seconds each:
Forward arm circles small to big
Backward arm circles small to big
Butt kicks
High knee
Jumping Jacks
The Thang
Break into 2 teams
Each person on the team works toward their team total by doing their own exercises
Roll dice # you get = which exercises you do and how many shuttle runs you do
reps of exercises are always 10:
1. around the world
2. Lying Leg lifts
3. Alternation Lunges sets of choice
4. DB swing with overhead EXT
5. Russian twist sets
6. Bear squats
after you complete 10 reps and shuttles you put a bingo chip in your teams bucket and roll again and continue playing
unfortunately SOMEONE not naming any names [[WW]] out a finger full in her teams bucket so they were disqualified and team 2 won!!! LOL 😂
Cool down/stretch x 5 mins
20 seconds each:
Right neck stretch
Left neck stretch
Right arm stretch across body
Left arm stretch across body
Both arms behind head chest stretch
Right torso twist
Left torso twist
Right ankle on left knee push R knee
Left able on right knee push L knee
Right quad stretch
Left quad stretch
wide stance reach to the right foot
wide stance reach to the center
wide stance reach to the left foot
big yoga breaths
it was great to see Pinterest at the AM beatdown today even though the cold may scare her away!
COT for prayers and Name-o-rama
Announcements:
Monster beatdown Saturday at Foxtrot for the whole family
SS and Owlette are still collecting winter clothes for women and children
For Fialanthropy e are also collecting money to provide Thanksgiving meals for Families through Never Alone
Moms Camp at Camp Thunderbird at Lake Wylie is being held on the weekend after thanksgiving
if you are interested in any of these check slack or Facebook for more 411
