Time for Tom Brown

Thursday, July 29, 2021 – Tom Brown

“Time for Tom Brown”

QIC:  Wiseguy

PAX:  Wham-O, Red Elephant, Sleepy, Mickey Mouse, AOL

Tom Brown is the last place that I have not yet Q’ed. I have not yet Q’ed at Trinity in 2021 so I am due for that. See COT for CSAUP details.

The Thang:

Mobility and flexibility are important but highly underrated. You can improve your range of motion and prevent injuries. It is suggested to do dynamic stretches before your workout and static stretches after your workout.

1. Neck warm-up – yes, no, circles, sides
2. Arm circles
3. Rolling crucifix – prone to shoulder blades on ground with one hip on ground
4. Good mornings
5. Torso twists
6. Inchworms
7. Twisting tabletop – tabletop, lift one arm and reach across, glutes tight, hips up
8. Dead shoulder circles – “stir the pot” with your arm; legs apart and reach for floor
9. Groin stretch with a twist – legs out laterally

1. Neck stretch 
2. Side lat stretch
3. Tricep stretch with band pull
4. Seated spine stretch (half-twist)
5. Cobra

Part II: Lower Body

1. Leg swings – forward and back, side to side
2. Hip circle – clockwise and counterclockwise
3. Ankle circle
4. Three-way lunge; forward, 45 degrees, side
5. Slow low squat and hold

1. Standing split leg with twist and reach
2. Figure 4 stretch piriformis reach through stretch
3. 90/90 hip stretch and torso twists
4. Pigeon stretch
5. Couch stretch
6. Hamstring stretch – single leg and double leg stretch

COT:

The flies by when I do these workouts. Fifty minutes is not enough. On August 19, I will be doing a 75 minute session at Gilchrist. You can come for 50 minutes at 0500 or 0525 or you could stay for the entire 75 minutes. We will give this a try and if it sucks then I will nix it from my repertoire.

I got into a life discussion. We need to focus on improving quality of life as opposed to just prolonging life. I would rather have 60 fulfilling years than 100 miserable years. An ounce of prevention is worth a pound of cure. That is a huge miss in healthcare today.

CSAUP will be rescheduled to August 28 at Trinity.

Prayer (Wiseguy)

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