The Thang

🥇 ROUND 1 — CAPACITY

Core (~3 min continuous)

Rotate:

• Flutter kicks x20
• American hammers x20
• Dead bugs x20

Breath Ladder — Expansion Phase

• In 4 / Out 4
• In 5 / Out 3
• In 6 / Out 2
• In 7 / Out 1
• In 8 / Out 1

Focus: lung expansion.

Reverse Ladder — Efficiency Phase

Keep exhale at 6:

• In 6 / Out 6
• In 5 / Out 6
• In 4 / Out 6
• In 3 / Out 6
• In 2 / Out 6

Cue:

👉 “Less air in, same calm out — efficiency.”

Run (~.25 mi)

Reset Breath

Arms overhead:

• In 6 / Out 6 x5 breaths.

🥈 ROUND 2 — CONTROL / SUSPEND

Core Stability (~3 min)

• Shoulder tap plank x20
• Slow mountain climbers x20
• LBCs x20

Sip + Suspend Training

Introduce “sips” clearly:

Cycle:

• Inhale 5
• Add sip, sip (extra air pulls)
• Suspend 8–10 sec
• Controlled out 5

Repeat twice.

Then:

• In 6
• Hold 6
• Out 6.”

Run

Start easy, finish strong.

Exhale Work

Paper Airplane

Long steady hiss out.

Then:

Bow & Arrow

Pull imaginary bow back:

• Short controlled forceful exhale.

Message:

👉 “Control the exhale, control the effort.”

🥉 ROUND 3 — FLOW / EFFICIENCY

Movement Core (~3 min)

• Squats x20
• Alternating lunges x20
• Freddy Mercuries x20

Flow Breathing with Arm Motion

Arms raise on inhale, lower on exhale:

• In 6 / Out 6
• In 7 / Out 7
• In 8 / Out 8
• In 9 / Out 9
• In 10 / Out 10

Then back:

• In 6 / Out 6.

🔥 FINISHER

Breathing Pushups (NOT pushups)

6–8 cycles total.

Chasing the Dragon

2–3 rounds:

1. Big inhale
2. Slow full exhale
3. Quick inhale
4. Short suspend
5. Controlled exhale
6. 4-4
7. 3-3
8. 2-2
9. 1-1
10. In out
    Circle up: brain breath

• In 6 together

Out 6 together

 

The run was the .25 mile loop around the silo.