Warm up

Standing Forward Bend / Hamstrings – hold for 10.

Standing Forward Bend to Upward-Facing Dog – stretch the Abs. Repeat 3x

Static Quad Stretchs – sitting, both legs, hold 15

Grass Pickers to 10.

The Thang

Freedom Trail – Run, Walk, Ruck OYO

2 Stations at each end of walking trail.

‘Balk’ and exercise before moving on:

Station 1 – going slow and working on technique

10 squats, plank hold for 20sec

Station 2 – Flutter kicks hard way 10, Monkey Humpers 10

Mary

Box breathing – breathes in 4, hold 4, out 4, hold 4

Working to 5,5,5,5 up to 7,7,7,7.

COT

Sign up for IPC – https://f3lanco.slack.com/archives/C0BQGC2HX9Q/p1786978857726979

Streak is 50 today – grateful, hopeful

PAX with parents/in-laws with dementia. Care for our elders.

Teachers and students going back to school