F3 Beatdown: “It’s All in the Hips”

* SSH x 25
* Hip Circles x 10 each direction
* Toy Soldiers x 15
* Imperial Walkers x 20
* Glute Kicks (standing donkey kicks) x 10 each side
* Good Mornings

Main Thang
3 Rounds of the Hip Flow Circuit
1. Walking Lunges w/ Overhead Reach x 10 each leg
2. Deep Squat Hold w/ Elbow Knee Press x 30 sec
3. Lateral Lunge x 10 each side
4. Hip CARs (Controlled Articular Rotations) x 5 each leg
5. Fire Hydrants x 10 each leg
6. Single-Leg Glute Bridge x 10 each side
7. Hip Rotators x 10
8. Jog around the building

Cool Down: Hip-Opening Stretch Flow
Encourage controlled breathing and slow transitions.

1. Pigeon Pose (L/R)
2. Butterfly Stretch
3. Lizard Pose (L/R)
4. Cat/Cow Flow
5. Downward Dog

We made it through 2 rounds before we ended. Great work by all especially Master Chief on the first day of school!

Prayers for a fun and safe first day back.

2nd F talk was inspiring and I appreciate each of y’all!