Mushashi’s 5 Rings

7 Pax, Summer gloom

DISCLAIMER

PRAYER

COP

TTT x 10, WMH x 10 L/R, LBAC X 10 F/R, SSH X 15

THE THANG

Mushashi’s Five Rings  (Miyamoto Mushashi is the revered 17th century Japanese swordsman who wrote the Book of Five Rings.)

https://allthatsinteresting.com/miyamoto-musashi

Start out by doing exercise 1, then run a “Ring” (a loop). Each Ring is an expanded distance: for Ex. Ring 1: 220 yard loop. Ring 2: 440 yard loop. Ring 3: 880 yard loop, Ring 4: mile loop, Ring 5: 1.25 mile loop.  Try to use known loops in the AO area instead of an exact distance. After completing each Ring do the exercises starting with exercise 1 and adding another exercise.  Ex. After Ring 1, repeat exercise 1 and add exercise 2, after Ring 2, do exercise 1, 2 , and 3. After Ring 3, do exercise 1,2, 3, and 4, etc.  The goal is to finish all Five Rings and associated exercises in the 45 minute Q.  Suggest that each Pax look at how much time they have left after completing the 4th Ring and pick a Ring distance they can complete in the remaining time.

The exercises I used:

• Plank Mogul Jumps x 5

2. Carolina Dry Docks x 10

3. Bridge Pullups x 20

4. Merkins x 30

5. Side Straddle Hops x 40

6. Core (Users Choice) x 50

MARY

Burpees x 10 for Pax who finished before 6:15 AM

CIRCLE OF TRUST

PRAYER

MOLESKIN

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ANNOUNCEMENTS

Saturday Q is at Lincoln Park (Jonesborough Senior Center)