SEATTLE FLYING DRAGON BOAT CLUB
  • Home
  • The Club
    • Board of Directors
    • Membership >
      • Reimbursement Form
      • Volunteer Hours
    • Dragon Boat 101 >
      • History
      • Videos
      • Photos
      • Useful Links
  • Waiver
  • Free Practices
    • Paddling in Seattle
    • Paddling in Kenmore
    • What to Wear and Expect
    • FAQs
    • Why Join Us
    • Team Building Event
    • Team Building Waiver
  • Contact
    • Media Contact
    • Report Equipment Issue
  • Pay or donate
  • Races
  • Blog
  • Calendar

SFDBC Updates and Workout Saturdays!

3/26/2020

 
  • ​​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
  

Comments are closed.

    Author

    SFDBC Communications Officer

    Archives

    September 2022
    March 2022
    February 2022
    January 2022
    July 2021
    June 2021
    May 2021
    February 2021
    June 2020
    May 2020
    April 2020
    March 2020

    Categories

    All
    Meetings
    Practices
    Updates
    Videos
    Workouts

    RSS Feed

Powered by Create your own unique website with customizable templates.
  • Home
  • The Club
    • Board of Directors
    • Membership >
      • Reimbursement Form
      • Volunteer Hours
    • Dragon Boat 101 >
      • History
      • Videos
      • Photos
      • Useful Links
  • Waiver
  • Free Practices
    • Paddling in Seattle
    • Paddling in Kenmore
    • What to Wear and Expect
    • FAQs
    • Why Join Us
    • Team Building Event
    • Team Building Waiver
  • Contact
    • Media Contact
    • Report Equipment Issue
  • Pay or donate
  • Races
  • Blog
  • Calendar