SATURDAY

• Workout with Janell + Social time!
• Date and Time: Saturday, April 4, 9-10am workout, 10-11am-ish social time
• Join Zoom Meeting: check your email

SUNDAY

• Shoulder Workshop with Matt
• Date and time: Sunday, April 5, 10-11am
• See below for props needed during workshop
• Join Zoom Meeting: check your email

 
Greetings Dragons,

Please join us on Saturday, April 4th at 9am for a good workout session in lieu of on-water practice.  Do you miss our Saturday morning coffee time at AGC Starbucks?  Well, stay online after the workout for a virtual social hour with your own coffee, tea, mimosa and granola.

On Sunday, April 5th, at 10am Matt Nadler will lead a Shoulder Workshop for us.  Yea!  "In addition to leading generic yoga classes, my specialty was developing classes/workshops devoted to specific anatomical areas." - Matt.  My shoulders hurt so I'm really looking forward to this.

Props for Shoulder Workshop:

1. EITHER 1-2 pound dumbbells or soup cans
2. Some exercises will be held against a wall
3. All the movements will be standing, so a mat or special flooring will not be needed

Let's take a moment to recognize it's been a very odd few weeks and you may be facing some stress in life and work. We hope these workouts give you an opportunity to move, to achieve something, and most of all, to socialize.

For information about our previous workouts including links, go to our SFDBC Blog - http://www.seattleflyingdragons.org/blog

PREPPING YOUR SPACE

• Clear any hazards (table corners, pets, unstable shelves)
• Set up a mat if desired
• Have water nearby
• Set up your computer, camera, and microphone ~10 minutes before the meeting so you have time to troubleshoot

SAFETY

• We are not doctors, physical therapists, trainers, or otherwise certified. (Matt is a certified teacher!) We're just guiding a group. You are responsible for your well-being.
• Do not injure yourself. If you feel a pinch, a ping, or a twinge in a joint, you should adjust your form. If that doesn't work, then STOP doing the exercise. We really want to stress this point: there is NO purpose in training if you are injuring yourself. Our goal is to tire out our muscles, not to wear out our joints.
• If you feel dizzy, lightheaded, or low on blood sugar, you NEED to stop. Sit down, breath, get some water, and wait 5 minutes. Stop altogether if you need to. This won't be your only chance to work out.
• There might be an exercise that you can't do because of a previous injury. You can either skip it, do a variation that you know is safe for you, or replace it entirely with another exercise. This is your call.

VIDEO CONFERENCING ETIQUETTE

• Keep your microphone on mute if you're not speaking
• If your background is brighter than the foreground, it could make it difficult to see you.

We can't wait to see you there!

Be well,

Carol Gyger, SFDBC Communications Officer,
and the whole SFDBC Fam Damily

• ​​Join us online Sat, March 28 @ 9am for a workout + coffee time! 
• Workout EVERY Saturday.  See schedule below.
• Check out the SFDBC updates below, too.

Workout, March 28, 9am with Janell 
Last Saturday was a challenging workout with Jos.  Our workout will be different this week with Janell.  Mix it up, right?!  Jos, Clydia, and Janell did a quick demo of the workout and it went well!  Feel free to stay online after the workout for social time with your fellow dragons.​ We can't wait to see you there!

Summary of Workout
Intro

• Zoom etiquette (please mute)
• Feel free to take breaks or modify
• Quick overview of the workout

Warm up

• Jumping jacks
• Inchworm walk out (https://www.youtube.com/watch?v=TPvAZNmzc2w)
• Squats

Cardio

• Glut bridges- 10 reps x 3
• Lunges – 10 reps x 3
• Push-ups - 60 seconds
  • Advanced can do blast off push-ups
  • https://www.youtube.com/watch?v=nkLICaRvBcc
• Mountain Climbers - 30 reps
  • Beginners can slow down the movement.
• Ab flutter kicks - 30 seconds x 2
  • https://www.youtube.com/watch?v=BlJQtdcCzeA
• Burpees - 90 seconds

Cool Down

• Standing quad stretch
• Shoulder circles
• Standard forward fold
• Child’s pose

Workout EVERY Saturday - login info
Check your email for login information.

Quick Updates

• Shout out to Jos and Janell for their Saturday morning virtual workouts
• Shout out to Lynelle for cleaning all of the PFDs and clearing out the shed at SLU
• We heard from Rich Yu (who moved to Madrid a few months ago) and he's fine. Phew.
• Follow us on Facebook - Seattle Flying Dragons
• Ordering Amazon stuff?  Use AmazonSmile and a portion goes to your favorite charity - SFDBC!  Go to  https://smile.amazon.com/ and follow the onscreen instructions.  Our club is listed as "Seattle Flying Dragon Boat Club".  To shop, always go to https://smile.amazon.com/ .

Postponed

• Boat bailing POSTPONED until further notice - Stay Home, Stay Healthy
• New SLU shed purchased, but installation POSTPONED
• All Paddlers Meeting POSTPONED, will be rescheduled

Cancelled

• Olympia Dragon Boat Festival, May 2 - CANCELLED
• Rainier Dragon Boat Festival, Tacoma, May 16 - CANCELLED

  

Greetings Dragons,

Please join us on Saturday, March 21 at 9 a.m. for a remote high intensity interval training (HIIT) session in lieu of on-water practice. Jos will guide us through the session. It will last roughly 40 minutes. If there's enough interest, we'll wrap up with coffee, tea, and breakfast (remotely, of course).

If you do not have the tech equipment for doing this remotely, we also invite you to do this workout on your own and post some still-frame photos on our club Facebook page.

If you can push yourself, feel free to do so. Let's also take a moment to recognize it's been a very odd few weeks and you may be facing some stress in life and work. We hope this gives you an opportunity to move, to achieve something, and most of all, to socialize.

DO A PREVIEW TO PREPARE

To keep the session brief, I'm asking that you review the following videos and try them out, so that there is minimal explanation time, and also for safety reasons. Review good form and practice it in a mirror or with video if you can.

• How to lunge: https://www.youtube.com/watch?v=QOVaHwm-Q6U
• How to Plank: https://www.youtube.com/watch?v=ASdvN_XEl_c
• How not to Plank: https://www.youtube.com/watch?v=yeKv5oX_6GY
• How to Squat: https://www.youtube.com/watch?v=aclHkVaku9U
• Push ups from the knees: https://www.youtube.com/watch?v=utzhPQuXWcA
• Super man: https://www.youtube.com/watch?v=cc6UVRS7PW4
• Plank taps, Plank up/downs: https://www.self.com/gallery/12-exercises-thatll-tone-your-back-and-shoulders

PREPPING YOUR SPACE

• Clear any hazards (table corners, pets, unstable shelves)
• Set up a mat if desired
• Have water nearby
• Let your housemates/family know you'll be reserving space
• Set up your computer, camera, and microphone ~10 minutes before the meeting so you have time to troubleshoot
• Download the attached workout

SAFETY

• I'm not a doctor, physical therapist, trainer, or otherwise certified. I'm just guiding a group. You are responsible for your well-being.
• Do not injure yourself. If you feel a pinch, a ping, or a twinge in a joint, you should adjust your form. If that doesn't work, then STOP doing the exercise. I really want to stress this point: there is NO purpose in training if you are injuring yourself. Our goal is to tire out our muscles, not to wear out our joints.
• If you feel dizzy, lightheaded, or low on blood sugar, you NEED to stop. Sit down, breath, get some water, and wait 5 minutes. Stop altogether if you need to. This won't be your only chance to work out.
• There might be an exercise that you can't do because of a previous injury. You can either skip it, do a variation that you know is safe for you, or replace it entirely with another exercise. This is your call.

VIDEO CONFERENCING ETIQUETTE

• Keep your microphone on mute if you're not speaking
• If your background is brighter than the foreground, it could make it difficult to see you.

ONLINE MEETING INFORMATION

Specific meeting information was included in an email to members.

We can't wait to see you there!

​Intro, ice breaker, mic/video check.

--------------------------------------------

Mountain climbers 10 reps x 2 | 25 reps x 2

2 minute rest

Lowered lunges 15 reps x 2 | 25 reps x 2 same leg

2 minutes rest

Up/down in plank 10 reps x 4 (shoulder taps, plank if tired)

2 minutes rest

90 seconds burpees (plank or push up)

2 minutes rest

-----------------------------------------------

Squats 15 reps x 4

2 minutes rest

Leg lifts  25 reps x 2

2 minutes rest

Ab kicks 30 seconds x 3

-----------------------------------------------

STRETCHES

BREAKFAST