The year is almost over. It will soon be time to start a new one. I hope everyone had a great year and I hope 2025 is even better!
We welcomed back Blue Moon from Deutschland and Atilla from Sick Bay. And Bon Voyage to Mr. Rogers who in a few days is going to Hawaii.
Mosey to the entrance to the school.
Standard disclaimer and we begin.
Warm-up: all in cadence
- 30 Side Straddle Hops
- 15 Arm circles: forward
- 15 Arm circles: backward
- 20 Leg swings: right leg
- 20 Leg swings: left leg
- 20 Imperial Walkers
Main Circuit: 4X
- 20 Jump Squats in cadence
- 10 Merkins in cadence
- 15 Lunges in cadence
- Plank: hold for 45 seconds
- 10 Side Plank: Left side in cadence
- 10 Side Plank: Right side in cadence
- 10 Burpees OYO
- 20 Mountain Climbers in cadence
- Jog around Loop in front of the school
Cool Down:
- Stretch
- Downward Dog Stretch: Hold for 30 seconds
- Child’s Pose: Hold for 30 seconds (knees on the ground, butt on your heels, hands on the ground in front you)
- Cat-Cow Stretch: 1 minute (knees directly under hips, hands directly under shoulder. COW: drop belly and raise head up; CAT: tuck head in and curve head in)
- Forward Fold: Hold for 30 seconds (keep your legs & back straight)
- Pigeon
Announcements:
- Convergence New Year’s Day at 7:00 AM at Dogpile.
COT
At work, we used to have ‘programs’ that were rolled out every 4 or 5 years. The first one we did was something called ‘Connections’ and their slogan was “Be here now”. The idea is a good one. Focus on what’s going on right now. Give your full attention to the people and the situation you are in right now. ‘Be here now’.
Dear Lord, we want not only to be here now and focus on what going on, we want you to be here now. We want to feel your presence in our life every day.