Join us online on Sat, March 21 @ 9am for a workout!

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!