Circuit @ Mayhem

Circuit @ Mayhem

QIC: Cheesesteak

Date: 7.18.18

PAX: Redeye, Lemming, Zima, Flybye, Offsides, Spam-a-lot, Squeezeplay, splash, inkspot, Prospector, Bulldog, Mongoose, Cheesesteak (Q)

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 25^th. 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)