Weather: 64 degrees, clear and calm. Great weather for boot camp.
3 pax already present for pre-run at 4:45 for some early miles before boot camp.
(Disclaimer and prayer BOM for those comfortable with it)
WARM UP
Quick mosey around parking lot and back to flag.
Through the Tunnel x 10 IC
Little Baby Arm Circles x 10 IC both directions
Michael Phelps x 10 IC
Slow MO Squats x 10 IC
SSH silent count – 15 SSH with first 5 in cadence and last 10 in silence. If any pax finish at a different time/count, the group as a whole must do 5 burpees. All pax succeeded and finished as a whole together on the 15 count and no burpees were required.
All pax grab 5′ PVC pole out of back of YHC’s truck.
Mosey to helipad beside school with pvc poles in hand. Pax circle up, spread out on pavement in 5 foot wide spacing from each other, in a semi squatted/athletic position, ready to break right or left quickly on command. Each pax leave their pole to rush to grab the adjacent standing pole before it falls, by the pax to your right or left. Direction to run called by Q.
No Help was the last pax standing…. must have been those strong calves.
The Thang:
Begin with easy pose with legs crossed in seated position. Perform neck rolls x 3 slowly in each direction for clockwise and counter clockwise motion, then 5 shoulder rolls in both directions.
1. On your six, feet spread wide apart to where there is a stretch, but not painful. Reach outward down toward ankles until good stretch is felt and hold for 10 seconds.
2. Bend R knee and bring R foot to L knee while L leg still fully extended. Stretch down to L foot/ ankle. Hold 10 seconds. Flap jack
3. Bring feet together with both knees bent and gently lean forward, stretching low back. Hold for 10 seconds.
4. Get into prone position. Begin stretching back into extension by rising up onto elbows, hold for 10 seconds, then fully extend elbows and raise head and neck back, fully extending the spine. Hold for 10 seconds.
5. Next transition onto all fours and perform 10 reps of cat/cow spine transition with spine.
6. Low Plank for 1 minute
7. Transition from low Plank slowly to bring R foot forward and planted under chest, while L leg remains extended fully behind you. Hold for 20 seconds.
8. Gentle transition back into high Plank and hold for 1 minute.
9. Transition from high Plank slowly to bring L foot forward and planted under chest, while R leg remains extended fully behind you. Hold for 20 seconds.
10. The sundial. Start in L side lying and keep knees together, then open up by raising R hand over head and opening up chest to stretch chest and low back. Perform 3 times. Flap jack onto R side.
PVC PIPE STRETCHES
11. Arms spread shoulder width apart, fully extend both arms above head while in supine position. Bring both arms down to hips, while keeping elbows extended. x 3
12. Bring pipe level to chest with arms spread wide. L palm up and push bar to left side while using R hand to apply pressure to bottom of bar to fully extend L arm. While in this position, rotate L leg across R leg and stretch hips in the opposite direction. Hold for 5 seconds. Flap jack.
13. Next bring your L knee to your chest while on your back and stabilize bar with hands CLOSELY together on both sides of your foot. R leg should be in full extension and pressed into ground. Place bar onto L foot and gently press upward with foot to stretch hamstring and both arms. Hold for 5 seconds then flap jack.
14. Sit up with legs spread wide apart. Arms holding bar a little wider than shoulder width apart, then extend bar overhead and behind back while trying to extend chest outward. Keep core tight. Press both legs into ground and keep neck neutral.
15. Straighten arms overhead, keep core tight, slowly drop your chin and begin to tuck chin to chest and roll your back forward until your arms and bar are parallel with ground until you feel upper back and hamstrings stretching and hold.
(wrist extension/ flexion here x 10 reps)
16. With bar overhead and legs wide in straddle position, bend sideways to try and touch end of bar to ground, if not too tight. Keep neck in neutral and try to keep arms straight and a little wider than shoulders. Hold for 10 seconds on R side and then flap jack to L side for 10 seconds.
17. Stand up with bar and place bar behind your neck, resting on your shoulders with both arms fully extended. Feet shoulder width apart. Gently and slowly, rotate upper trunk from right to left, while raising opposite heel to facilitate full twist. Go slow and be gentle.
18. Vertical pole squat, with arms kept high on bar and toes pointed outward. Maintain stretch for 10 seconds.
19. Vertical pole one legged balance extension. While both hands are stabilized on pole, lean forward and extend R leg behind you into full extension while L leg remains planted firmly on the ground. Try to maintain balance for 5 seconds at a time…. then flap jack.
FINAL STRETCH
Shoulder/elbow tripod stand with progressive spine flexion in an effort to allow feet to touch ground overhead
FINAL EXERCISE
15 merkins OYO
MOSEY BACK TO FLAG WITH POLE
ANNOUNCEMENTS:
Cinco de Mayo Salsaritas, either location. Thumbs Up deejaying at Lexington location, but festivities at West Columbia location as well. Percentage of sales goes to Don’t Suffer Challenge to serve veterans struggling with PTSD and helping them with funds for getting back on their feet with housing, after leaving transitional mission housing in Lexington. Everyone is encouraged to pre-order and festivities start around 4:30 pm (?).
Blood Drive Friday 4/29/22 at RBHS through Blood Connections from 4 – 9 pm. $20 donation made by Blood Connections for every pax who donates for Stitches (Blue Rhino’s son) LLS student of the year campaign. Help support this cause!!!
Blue Ridge Relay coming up
Special Olympics event next Saturday, May 6 – 8th
Volunteers desperately needed. If interested, contact F3 Socrates @PalmettoScot for further information.
Men of F3Midlands are invited to converge with @F3Stampede this Friday, April 29th, @ 5:30AM to honor the memory of fallen @CaycePD K-9 Officer Drew Barr, who was taken from our community too soon while serving and protecting the citizens of @CityofCayce this past weekend. https://t.co/uWINVb8mHR
PRAYER REQUESTS
Glow Worm: Anniversary of his brother in law’s passing in a car accident, 12 years ago. Prayers for him and his wife, and mother in law and father in law.
Dr. Quinn: asking prayers for a local youth (9th grader) with acute head injury, possible traumatic brain injury who is hospitalized now.
Those battling illnesses and cancer. Individuals finishing up cancer treatment. Prayers for families of those struggling.
DEVO: The sparkplug. This is the device, in most engines but not all, that ignites when started and causes the fuel and air to combust and begin running. If an engine has a sparkplug, it will not start unless this device is sufficiently working. There are people in life who it this description of a sparkplug. Have you been impacted by a someone like this in your life or on a team you played on? Have you been able to ignite passion and motivation in others, thereby being one yourself? One doesn’t have to strive to be the “combustion” or movement in life, but one could argue that influencing and impacting those around us in a positive way such as a sparkplug would, is just as equally important. Metaphorically, a sparkplug can be equated to: integrity, honesty, passion, empathy, morality, dedication to community, unconditional love and many other positive things. Are you a sparkplug for those around you, or are you the kill switch sometimes? Stay positive and always look for opportunities to ignite those around you. One may never fully realize the size of an engine that can be started when the right sparkplug is firing at the right time.