SFDBC Updates and Workout Saturdays!

• ​​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