03/29/2022 - OG Citadel - Mobility Q

AO: OG Citadel

When: 03/29/2022

PAX:

Number of Pax: 7

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Ebeneezer


Introduction

PreBlast advertised that a MOBILITY Q was overdue, and asked PAX to list pain points/weak joints for focused stretches sequences.

Warm-O-Rama

PoohBears – 10 (with Winnie the Pooh theme song and in voice of Winnie the Pooh)

Al Gores – 20 seconds

High Knees – 20

Plank Rotations – 10

Mosey – 3/4 mi

The Thang

Top-to-Bottom Stretch Sequence

  • literally head to toe stretching that lasted 15 minutes (picture showing 22 stretch movements to accompany BB on Slack and also available at https://darebee.com/workouts/top-to-bottom-workout.html)

Shoulder Focus

  • Sleeper Stretch
    • Lie on side with your shoulder stacked underneath you, and bring your elbow straight out from your shoulder (90 degrees from body)
    • Bend your arm at the elbow so your fingers are pointed toward sky (90 degrees)
    • Use your other hand to push your forearm down toward the floor (press as far down as you comfortably can … stretch = good, tingling = bad)
    • perform 10 reps (3-5 second hold) each side [NOTE: can also hold position down for 20-30 seconds]
  • Wall slides
    • Stand on step from wall, with hands at chest height.
    • Step towards wall as hands slide up above head (along wall) – make oval shape as hands move up & down wall)
    • perform 10-15 reps
  • Chair Stretches

Calf Focus

  • Downward dog position and rotating up onto balls of feet (rotating leg movements)
  • perform 30-60 seconds

Circle of Trust

F3 Naperville, and beyond, is really unique. Each PAX has unique gifts to share – for example: Ronda Rousey and Toady, leading the 3rdF work; Patchouli, sharing his gift of yoga; Riunite, making flags for AOs, Bob Ross, inspiring others; Alladin, growing AOs; 1-Bar, helping a guy with an AOVQ; Bobby Fischer, showing that coupons can be painted; and it goes on and on.

This week YHC had a cancelled Spring Break trip, due to kids illness. Rather than a miserable turn of events, it become an opportunity to move beyond the usual AOs. Instead of having to race home after a workout to prep kids for school or not being able to go workout due to early work commitments, this week became an opportunity to meet new PAX, revisit with other PAX we don’t routinely post with, and get to new spots. This is something we can miss in the daily grind – even when we are blessed to be able to post ITG.

Key Takeaway: Travel some new AOs if you can …

Prayers for Mr. Miyagi’s mom, those not able to join us ITG, and for all in the current Ukrainian war.

Naked Man Moleskin

As a group, we tend to overlook the critical importance of stretching – keeping the body able to meet the stresses we put it under in the Qs. We recalled some of the first “broga” Qs, which were met with a bit of cynicism … only to discover it is no joke and we’re only as strong as our weakest secondary or tertiary muscles and tendons. Also, fortunate to have PAX like Patchouli and FacePlant to lead and teach.

Great to meet Rudy as he returns from some R&R. Great to see Clearcoat, Puddles, Toady, Bob Ross and 1-Bar again at CITADEL.

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