Building a Flow with your Host Dawgpound
It was a warm Friday morning. The parking deck kept us even warmer. The audio visual team was up and running and streaming Sarah Beth Yoga for the Pax to get a bit of stretching. Trying to win the day by putting the work back into our bodies. Dumbo convinced Pablo to run hills though. That man really loves those hills by the library.
Dumbo even brought his brother out. Even though he is 9 years younger he refers to Dumbo as his ‘Smaller brother’. We already had the name lined up. First job was at a country club. That went to caddy shack. That went to Noonan. Danny Noonan is the kid caddie from the moving that is trying his hardest to get the caddy scholarship. I wanted ‘Na Na Na’, but everyone seemed onboard with Noonan. Just don’t let Emeril ruin it for us. That guy.
It was a special morning. Besides building our flow we ran the stairs at the parking deck for the first time. Pax that couldn’t (Pikachu) stayed down and did more abs.
Yoga EC: Dawgpound, Buford, Emeril, Deadbolt, Flanigan, Coal Ash, Skidmark, Redenbacher, Noonan
Running EC: Cowboy, Dumobo, Pablo
FNGs: Noonan
Warm Up:
Quick lap around the parking deck. Then we got in a U. I said circle but the space wasn’t large enough to accommodate so we had rows in a U fashion.
Started just bouncing and loosening up the legs and shoulders
Backstroke
Hinge stretch — Big toe of back foot is inline with heel of front foot. Bend at the waist. Repeat on the other side.
Leg Swings
Leg Circles Front and Back
The Workout:
We built up to a full out flow. We started small. After each progression of the flow half the pax ran the stairs the other half did some ab work.
5 Reps: — Did the right side then left. That was one Rep
Push Up one arm on bell
Row
Stairs/Exaggerated toe touches (Hand touches opposite toe while swinging the leg up)
5 Reps: — Did the right side then left. That was one Rep
Push Up one arm on bell
Row
Clean
Stairs/Midget Coookie Pouches
5 Reps: — Did the right side then left. That was one Rep
Push Up one arm on bell
Row
Clean
Squat
Stairs/Kettlebell Pull Through (In a plank position move the bell from one side to the other)
5 Reps: — Did the right side then left. That was one Rep
Push Up one arm on bell
Row
Clean
Squat
Snatch
Stairs/Midget Stand Ups
5 Reps: — This one we did the right side then after the switch during the swing we did reverse and finished with the pushup
Push Up one arm on bell
Row
Clean
Squat
Snatch
One arm Swing
One arm swing and switch hands
Stairs/Exaggerated toe touches (Hand touches opposite toe while swinging the leg up)
Mary:
2 Rounds
Midget Love Handles
Supermans — These will know be known as Flying Pikachu’s
We finished with some stretching. Gotta run some miles tomorrow.
Started with frog stretch. (In table top pulse moving our hips back to our feet.)
Leg through stretch. Like pigeon, but instead of the leg being under your body it is sticking out to the side. Bring forearms to the ground. Reach up to the sky
Runners Pose rotate to the leg that is bent for added benefits
Pigeon Pose. Rotate hip of leg bent for added benefit
Thread the needle (Start in table top put right arm under left arm. Your head should be resting on your shoulder. Bring the arm back up.)
Announcements:
Long Ass ATT Run. Blue Hen is running the whole thing this year
T-Claps (Recognition):
All pax who put up with my Kettlebell workouts. I love them and I hope everyone else enjoys kettlebells.
Prayer:
Wallaby
Pikachu
Pikachu’s wife (Cause we will be having a moody Pikachu as he goes through withdraw from running)
