Circuit @ Mayhem
Warm-up
- Warm up mosey to the park
- Yoga warm up (Up-dog, Down-dog, plank)
Boulder field Hops-leg work
Alternating box jumps and vaults over higher boulders- the entire length then return
Playground Circuit 1min each 30 sec transitions
#1 Tree stump circle- step ups/ box jumps (starting at smallest stump and moving to largest) repeat till time elapses
#2 Balance beam core- merkin walk laterally the length with feet on the log and hands on ground- to the end and back, repeat till time elapses
# 3 Pick-up sticks- Feet on foot rests, arms holding logs perform inverted pull ups, repeat till time elapses
# 4 Crabby Bear- Crab walk up steps- bear crawl down, repeat till time elapses
# 5 TRX saw- placing hands on swing slowly walk swing out using your core to stabilize- move back and forth (like a saw), + bonus for lateral movements, repeat till time elapses
Fast feet IC
SSH IC
Mosey back to parking lot
Mary:
Plank, side plank, reverse plank,
Announcements/prayer requests: Beat the heat this weekend (thistle looking for volunteers), Schmedfest Aug 25th. WiseMan brewing (Tuesdays in Aug proceeds go to Crisis Control)
Meditation:
Mindful Breathing: Mini mindful breathing technique, silent prayer can be spoken to oneself.
Breathing in, I am aware I am breathing in (feel the cool air pass through the nostrils, feel chest expand, feeling energized)
Breathing out, I am aware I am breathing out (feel warm air pass through nostrils, feel chest contract, feeling relaxed)
Awsome beatdown. We all have to remember to shake things up from time to time. Keeps us on our toes. Also enjoyed the silent meditation during COT. Allowed and forced each person to actively engage.