AO: The Olympiad
When: 04/07/2023
Number of Pax: 7
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Chum Bucket
Introduction
The Olympiad typically has run club on Fridays…but we need someone to Q them. I sent a notice out last weekend that if it was left unclaimed, I would grab it and do a pop-up stretch club. I’m a firm believer in the benefits of incorporating stretching into your fitness routine. Not only does it give your body time to recover to prevent injuries, but it can help increase your range and mobility, which will improve your performance in all physical activities.
Warm-O-Rama
Jog in place while I went over the introduction and disclaimer.
SSH OYO while I went over the F3 mission statement, core principles, and credo.
The Thang
I set-up a tabata timer for one minute stretches, and then 20 second rest while I demonstrate the next move.
Reverse lunge to knee hug x 2
Quad stretch with arm reach
Crossover hamstring stretch to side lunge
Reverse lunge with cross body arm reach
Harry Rockettes
Hip circles
On ground, 90-90 hip stretch, one minute each side, then side-to-side
Pigeon stretch to downward dog x 2
On hands/knees, groiner to hip flexor to kickstand x 2
Proposal position, grab opposite knee, arm arc around x 2
On hands/knees, thread the needle with arm x 2
Cat-cow
Lie on ground with knees stacked, arm stretch overhead and then chest opener x 2
Glute rocker x 2
On back, leg straight up and then crossover and alternate
On back, leg pull to open and twist x 2
Marching bridge
Scissor stretch (shoulders off ground, abs engaged)
Bicycle stretch (shoulders off ground, abs engaged)
Superman to side holds
Cobra with neck rolls
Child’s pose
Circle of Trust
Fun facts about stretching:
- Stretching can improve flexibility
- Stretching can improve posture
- Stretching increases blood flow to your muscles
- Stretching throughout the day is a good idea, especially if you are in a chair sitting a lot
- Warm up first before stretching
- Stretching can help decrease injuries
- Stretching is a great for mental health
- Stretching can increase your energy levels
- Stretching releases tension
- Stretching can decrease daily pain
Good Friday prayer (safe travels everyone for Easter).
Naked Man Moleskin
It was serendipitous that stretch club happened to be the day after this month’s 2nd F supper club…I might have overindulged a bit, but it was a fun night set up by Jellystone.
Thanks Bobby V for having our 6!