PAX: Build-A-Bear, KwikStop, Lite Brite, Bañjo (Carpecker), Bing, Cauliflower, Chops, Yoga Mat, Staubach, HoppinJohn, Snip, Hallmark, Happy Gilmore
PAX (not in Slack): None
FNGs: None
COUNT: 13
13 Total this morning for Form Week at Back-in-Black. This morning we focused on best ways to avoid injuries as part of our morning sweatfests. Pax partnered up to watch and provide feedback on form throughout.
Topics Included:
Running: Stand up Straight, head up, shoulders back, swing those arms almost as if you’re drumming with relaxed hands
Merkins: Tons of varieties to focus on specific muscle groups. The keys are to STOP when you can no longer do them with proper form, or if there is any joint pain at all.
Curls: Decently heavy weight with a neutral grip, keep backs and elbows still while lifting the weight, then let it down in a controlled movement.
Bent over rows: Keeping your back straight, bend at the waist until your back is as close to horizontal as possible, then imagine raising your elbows instead of the weight itself. This brings the weight up closer to your belly button that your chest and better engages your mid-back. Ensure shoulders are engaged in all movements.
Squats: This is a leg exercise, not a lower back exercise. Keeping your head up and back straight, bend at the knees until your quads are horizontal, then return.
Balance: We also discussed the importance of balance in your workouts. “Pushing” exercises, like merkins and dips can be done almost anywhere and we should find ways to balance those with “Pull” exercises as well, such as pull-ups, and rows. This helps keep our bodies in better balance and ward off injuries.
Announcements:
DDD on Saturday, the donut deadline was last night, but you can still just show up and run anyway. Bluewater will gladly share his donuts with you!
Bowling is tomorrow night at Badda’s bowling alley
Kwik Stop took us out with a fantastic message to place proper form in all aspects of our lives, including 3rdF.