Msafiri Q:
Q: Msafiri
PAX: Fstop, Summit, G.I. Jane, and Salty
Warmup IC:
Potato diggers, arm circles wide, arm circles small, kick foot to hand out
Tha Thang:
Tabata with core FiA exercises for 25 seconds and 10 rest in between
Crunches
Bycicle crunches
Sit throughs
Spider-Man’s
Ankle bitters
Jumping jacks
BuRpees
Plank jacks
Reverse plank kick
Reverse plank knee to nose
Fire hydrants
Cross crunches
Prayer Squats
Sumo squats
Lunges
Ski moguls
Mtn climbers
Donkey kicks
Boat/canoe
Russian twist
Flutter kicks
Star crunches
Rinse and Repeat
Cool down:
15 second stretches: each foot standing, both feet, walk out mat on hands
COT: BIRTHING SEASON
May this time of quarantine, slowing down, work being different, everything being different be a time when something is birthed out of you. Maybe it’s a new business idea, a ministry, a new mind set, a new relationship, a new hobby or outlook. May this time of uncertainty be an opportunity for growth. We are in the birthing canal with so much pressure not knowing when this will end. But may something beautiful be birthed out of you because of it. It’s so easy for things to just be a memory or experience. Then we go back to the way things were before COVID-19. My prayer and challenge is that we birth something beautiful as a result of this pandemic and we are different coming out of it then we were going in.
