Thursday, September 16, 2021 – Gilchrist
“Mobility and Reflections”
QIC: Wiseguy
PAX: Visa
The Thang:
Neck
- Yes
- No
- Semi-circles
- Tilt head to left shoulder; left hand grabs right hand from behind the back (switch)
Shoulder/arm
- Band – Palms facing forward in a deadlift position; hands go lateral to medial
- Band – Palms to the floor with hands in front of chest; hands go lateral to medial
- Band – Palms overhead; hands go from overhead to ear level with arms moving outward
- Band – Palms in front at the hip; shoulder rotations overhead to back
- Arm circles
- Self hugs
- Torso twists
- Dead shoulder circles – “stir the pot” with your arm; legs apart and reach for floor
- Sumo position; palms up; hands go back at the level of the shoulder
- Shoulder stretch – arm across body
- Tricep stretch – arm overhead; pull with towel or band
Back/abs
- Can opener – right hip in 90 degrees over left; left hand holds right leg, right shoulder to the ground
- Rolling crucifix – prone to shoulder blades on ground with one hip on ground
- Cat/cow
- Seated spine stretch
- Cobra
- Child’s pose
Lower body
- Leg swings – forward and back, side to side
- Hip circle – clockwise and counterclockwise
- Three-way lunge – reach back; forward, 45 degrees, side
- Lunge with twist
- Squat to stand
- Half kneel hip flexor stretch – lunge and lean forward
- Figure 4
- Pigeon
- Couch
- Single leg hamstring stretch
- Calf stretch along the curb
COT:
Visa and I reflected on our 9/11 experiences this past weekend.
Prayers to the families of the 9/11 victims and the 13 Kabul victims #neverforget
Prayers to our healthcare workers.
Casino Night is on Wednesday Sept 22 at 17:30
Southwood to start QSource study this Friday at Canopy Road Cafe in Southwood
Prayer (Wiseguy)
F3 Tallahassee Google Calendar Links
F3 WordPress link: https://f3tallahassee.com/f3-calendar/