YHC woke this morning to a temperature around 46 degrees. No rain and minimal dew were noted on the ground. Dice appreciated the appearance of breath fog, and was happy to have picked up a pair of (cheap) thin layer sweatpants the night before at Target. I like shorts as much as the next Pax but one hold over from my days as a swimmer – I hate being cold during a workout, it just grates on me. Jumping into a cold pool and spending 15 minutes just to fight back from shrinkage effect just plain sucks.
BTW a plug for the F3 “Butterman’ 1/4 zip pullover (It’s a Mountain Hardware product) from the website – this thing is great. Kept it on over my workout shirt for the warm up and pulled it off with ease in about 2 seconds to carry with me for the duration. It comes off so easy I bet it can be done “on the run” for recovery in a regular post. I may have to pick up a second one for workouts this winter. Infomercial over and back to it.
The Chick-fil-a gal was in earlier than usual today so no greeting. Mall security was tight this morning – saw three separate Paul Blarts in our AO in the first 5 minutes, complete with walkie-talkie chatter. Street cones in full force around the concrete circle so thanks for doing the tough job of blocking off parking from those entitled SUV driving….wait a second, that’s me….. you bastards.
Oh, and the Lamp post is still bent. Four weeks and counting. Maybe we need Chong Li or Capt’n Kangaroo to muscle up on it and straighten it up.
Disclaimer: No FNGs no F3 Disclaimer nod. Higgins joined us for a recovery work-out so the RR disclaimer given – if it hurts, don’t do it, if you think it’s going to hurt skip it and pick another option exercise – join back in with the Pax when we get to something you can do.
Started with four Pax and grew to five during warm-up. No appearance by Orwell after tweeting an intention to attend because he was sore from the MudRun but rumor has it he posted elsewhere.
The Thang:
Warm-up: AstroTurf
25x SSH, Slow Pace
20x Good Morning, Stretch
20x Imperial Walker
10/10x Arm Circles
20x Prayer Squat, Stretch
20x Windmill, Stretch
10/10x Neck and Shoulder Rolls
20x Mountain Climber
20x Prisoner Squat, Stretch
10/10x Standard Merkin / Wide Grip Merkin
Station 1: AstroTurf
25x SSH, Fast Pace
20x LBC (2 per 4 count cycle, 40 reps)
30 Pax Count Plank
20x A. Hammer
30 Pax Count Plank
20x Freddie Mercury
30 Pax Count Plank
20x Elevated Crunch
30 Pax Count Plank
20x Ski Abs
30 Q Count Plank
Station 2: Two Tier Fountain
25x SSH, Fast Pace
15x High Irkins (2 per 4 count cycle, 30 reps)
15x Dips
15/15x Step-ups
15x Derkins
15/15x Standing, Single Leg Twist and Crunch
20 Q Count
Repeato
25x SSH, Fast Pace
15x High Irkins (2 per 4 count cycle, 30 reps)
15x Dips
15/15x Step-ups
15x Derkins
15/15x Standing, Single Leg Twist and Crunch
20 Q Count
Station 3: AstroTurf and Mary
25x SSH, Fast Pace
10x Burpees OYO
10x MakTar Jai
20x LBC (2 per 4 count cycle, 40 reps)
10/10/5x Standard Merkins, Wide Grip Merkins, Diamond Merkins
20x Alternating Lunges
20x A. Hammer
10/10/10x Irkins, Merkins, Derkins
20x Reverse LBC (2 per 4 count cycle, 40 reps)
Name-O-Rama
Announcements:
Next Recovery Road Work-outs:
Injured Reserve: Wednesday 5:45 – North Hills Complex – Chuy’s Restaurant / Midtown Amphitheater grass. Cornholio has Q.
Lame Duck: Friday 5:45 – Root Elementary Lassiter Mill Lot.
Disabled List: Monday 5:45 – North Hills Movie Theater AstroTurf.
Fridays Happy Hour at Ridgewood Beer – around 5pm or earlier.
Prayer Requests:
Orwell’s Dad and Family
Q Thoughts for the day: Zip
BOM: Azul – care and recovery for injured, thankful for our opportunities even when a bum wing / injured.
-Dice
