Has-Beens Week Nine:
July 29–August 3, 2024

LAST two weeks! Eight weeks done!

We have finished eight weeks of the summer program. This Saturday is the last Fun Run, and there will be one more week of weekday workouts in Week Ten.


The exercises will be listed below for Week Nine by day later this week, or you can download a PDF of the week's workouts (current now).


Please remember to record your workouts and send them to Erik next week. If you can submit your records every two weeks, that makes things easier to share our participation records with Bev.

Click or select to expand workout sections

Mon., 7/29
NOT UPDATED

  1. Calf stretch (10 seconds, each leg)
  2. Quad stretch (5 seconds, each leg)
  3. Cross your legs and reach down (10 seconds, each leg)
  4. Windmills forward and backward (10x)
  5. Twist (10x)
  6. Stretch to the right, stretch to the left, and reach between your legs (5 seconds each)
  7. Pretzel stretch (10 seconds, each side)
  8. Bridges (5x)
  9. Cat stretch (10x)

Tues., 7/30
NOT UPDATED

  1. Calf stretch (10 seconds, both legs) Cross your feet, reach down, and touch your toes (5 seconds, both legs)
  2. Windmills (10x forward, 10x backward)
  3. Reach up (5x)
  4. Quad stretch (5 seconds, both legs)
  5. Pretzel (10 seconds)
  6. Windshield wipers (5x)
    • Put your legs up in the air like a leg lift, then move both legs to your left, then to your right.

Wed., 7/31
NOT UPDATED

  1. Calf Stretch (10 seconds each leg)
  2. Quad stretch (5 seconds each leg)
  3. Cross your legs and reach down (10 seconds, each leg)
  4. Windmills (10x forward)
  5. Lay on your back, put your hands over your head, and stretch (5x)
  6. Hamstring stretch (10x each leg)
  7. Hurdler stretch (10 seconds, each leg
  8. Cat stretch (5x)
  9. Bridges (5x)

Thurs., 8/1
NOT UPDATED

  1. Calf Stretch (10 seconds, each leg)
  2. Side calf stretch (10 seconds, each leg)
  3. Quad stretch (10 seconds, each leg)
  4. Cross your legs and reach down (10 seconds, each leg)
  5. Side bends (10x)
  6. Hamstring stretch (5 seconds each leg)
  7. Pretzel (10 seconds, each side)
  1. Calf Stretch (10 seconds, each leg)
  2. Side calf stretch (10 seconds, each leg)
  3. Quad stretch (10 seconds, each leg)
  4. Cross your legs and reach down (10 seconds, each leg)
  5. Side bends (10x)
  6. Hamstring stretch (5 seconds each leg)
  7. Pretzel (10 seconds, each side)

Sat., 8/3
Fun Run
NOT UPDATED

Be sure to stretch before running. We recommend at least doing the following, plus 10x sit ups for Red Dog:

  1. Hamstring stretches (5X, each leg)
  2. Hurdler stretch (5X, each leg)
  3. Reach up high (5X)
  4. Reach down and touch your toes (5X)
  5. Reach to the left, then reach to the right (5X)
  6. Windmills (10 forward, 10 backward)
  7. Calf stretch (10 seconds, both legs). Reach down and touch your toes.
  8. Cross your feet, reach down, and touch your toes (5X)