Stone Wolfe (Timberstone Jr. High)
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Date/Time
Date(s) - 04/20/2022
5:30 am - 6:15 am
The Q:
Poodle
Location
Timberstone Jr High
Categories
Bootcamp style workout that uses the track, plenty of open grass, and a large parking lot. Meet at the basketball courts!
420 – High Intensity – Low Impact
Our focus will be on form, strength, balance, and flexibility. This workout can be as hard as you want it to be, but has modifications so that Pax can participate, even if they are recovering from or nursing an injury (or are maybe preparing to run a Half/Full Marathon). Workout will consist of cardio, deconstructed exercises, and active Yoga sequences and stretching.
Dad Jokes that I couldn’t not say: Low Impact workout on 420 day?? At Stoned Wolfe?? We will do much more than lay around. Come check out a workout that is easy on the joints, but will still get you moving. Low Impact Workout for your Chronic Pain. Burn off those calories from having the munchies.
Q: Nougat
Pax: Nougat, Poodle, Johnny, Bambi, Sideshow, Brute, Chum, Patch, Gas Man, Boo Boo, Mulcahy, Bullock, Juice, Crachit
Intro
– 5 core principles
– Always Free
– Always Outside (no matter rain, wind, or snow)
– Open to all men
– Lead by a member of the Pax in a rotation fashion
– I am certified/ trained in Yoga, still You vs You
– Ends in a Circle of Trust
– Mission – “To plant, grow and serve small workout groups for men for the invigoration of male community leadership”
– Credo – “Leave no man behind, but leave no man where you found him.”
YHC instructed Pax that the workout was intended to be low impact and meant for Pax who are recovering from injury, or just want to give their body a break.
Warmup (SSH, Chain-breakers, Windmills)
Playlist (many added to acknowledge 420):
– Drop it like it’s hot (Snoop Dogg)
– Low Rider (War)
– Beautiful Disaster (311)
– Santeria (Sublime)
– In the meantime (Spacehog)
– Stuck in the middle with you (Steelers Wheel)
– Shine (Collective Soul)
– Omaha (Counting Crows)
– Drive (Incubus)
– Two Step (DMB)
Run Lap (SSH, Jog in place, MC, Side to Sides, Karaoke)
Deconstructed Burpee (5)
– Squat, Plank, Tuck, Jump Squat
– 2 breath hold/pause w/ each
Karaoke (Imperial Walkers)
Deconstructed LT Dans (10)
– Lunge, Lunge, Squat, Hold
– 3 breath hold
Jog a Lap (LBCs)
Deconstructed Mike Tysons (10)
– Plank, Merkin, Downward Dog
– 2 breath hold
Run Out & Back (Imperial Walker)
Deconstructed Inch Worm (5)
– Inch Worm, Side Plank, Side Crunch, Plank, Side Plank, Side Crunch, Merkin, Flow
Jog a Lap (SSH)
Warmup Flow (w/ instruction)
– Fold, Plank, Crock, Up Dog, Down Dog
– Modify to Half Series if needed
Out N Back (Mountain Climbers)
Warrior Series (4)
– W1, W2, Tri, Rev Tri, W2, Flow
Out N Back (Mountain Climbers)
Crescent Series (4)
– Flow, Crescent Lunge, Flow, CL, Flow, CL/W2/SA
Cool Down
– Tree Series
– Sunflower
– Wide Leg Stretches
– Tiger In The Grass
– Staff/Toe Stretch
COT
COR – 14
NOR
6: Patch
Announcements: Murph challenge, Challenge Weekend
Prayer Intentions: Pax who are recovering from injury, Cobra Commander and his Family/Dad, Peace, Community, ability to be active, mental health
Honored to lead