Walbridge Park

1. 

   Doug Mallette says:

   April 25, 2024 at 2:59 pm

   Low Impact at The Zoo v2

   Our focus will be on form, strength, balance, and flexibility. This workout can be as hard as you want it to be, but has modifications so that Pax can participate, even if they are recovering from or nursing an injury (or are maybe about to run a race). Workout will consist of cardio, deconstructed exercises, and active Yoga sequences and stretching.

   Q: Nougat
   Pax: Nougat, AAron, Paddleboat, Hagrid, Gas Man, Claymore, Trex, Bull, Waldo, Isosceles

   Intro
   – 5 core principles
   – Always Free
   – Always Outside (no matter rain, wind, or snow)
   – Open to all men
   – Lead by a member of the Pax in a rotation fashion
   – I am certified/ trained in Yoga, still You vs You
   – Ends in a Circle of Trust
   – Mission – “To plant, grow and serve small workout groups for men for the invigoration of male community leadership”
   – Credo – “Leave no man behind, but leave no man where you found him.”

   YHC instructed Pax that the workout was intended to be low impact and meant for Pax who are recovering from injury, or just want to give their body a break.

   Warmup (Abe Vigoda, Imperial Walkers, Tempo Merkins)

   Playlist was diverse as always

   Exercise List (all que’d by YHC):
   Overview of Half and Full Series
   Deconstructed Burpee (10)
   – Squat, Plank, Tuck, Jump Squat
   – 2 breath hold/pause w/ each
   Cat/Cow Series
   Thread the Needle Series
   Deconstructed LT Dans (10)
   – Lunge, Lunge, Squat, Hold
   – 3 breath hold
   Monkey Chair Series
   Deconstructed Inch Worm (5)
   – Inch Worm, Squat, Plank, Merkin, Squat Flow

   Warmup Flow (w/ instruction)
   – Fold, Plank, Crock, Up Dog, Down Dog Flow
   – Modify to Half Series if needed

   Warrior Series (4)
   – W1, W2, Tri, Rev Tri, W2, Flow
   Crescent Series (4)
   – Flow, Crescent Lunge, Flow, CL, Flow, CL/W2/SA
   Tree Series
   Cool Down

   COT
   COR – 10
   NOR
   6: Gas Man
   Announcements: (while planking) Wixey, Cherry St. Serve Opportunity, Convergence 5/11, Omega Ruck 5/18
   Prayer Intentions: Pax who are recovering from injury, Pax struggling with loss, Floppy, Patch’s friend, Pax running in GCM

   Honored to lead

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